Crab Walk

How to do it

Sit on the floor with your knees bent and feet flat. Place your hands on the floor behind you under your shoulders with fingers pointing toward your feet. Lift your hips off the ground so your weight is supported by your hands and feet. Walk forward or backward by moving your opposite hand and foot together, keeping your hips lifted and core engaged. Maintain a steady pace and avoid letting your hips sag.

1. 1Lift your hips slightly off the ground and feel your glutes and hamstrings supporting your weight
2. 2Move opposite hand and foot together to feel coordinated activation in your core and stabilising muscles
3. 3Keep your shoulders down and arms straight, you should feel your triceps working to hold you up

Common mistakes

• ×Don't let your wrists collapse inward or your shoulders hunch toward your ears
• ×Avoid dragging your hips along the floor; maintain a small hover to keep tension
• ×Don't rush the movement; stay controlled and avoid taking overly large steps

Muscles worked

The crab walk mainly works the quads, glutes, and hamstrings, with the calves and upper abs assisting.

• QuadsPrimary
• GlutesPrimary
• HamstringsPrimary
• CalvesSupport
• Upper AbsSupport
• Lower AbsMinor