Legs · Bodyweight
Sumo Crab Walk
How to do the sumo crab walk, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand in a wide sumo stance with your toes turned slightly out and sit your hips down into a half-squat. Staying low the whole time, step one foot out to the side and follow with the other, walking laterally while keeping tension on your glutes and thighs. Walk back the other direction to balance both sides.
- 1Glutes and outer hips working to drive each lateral step
- 2Quads loaded as you hold the low sumo squat
- 3Constant tension by staying low instead of standing between steps
Common mistakes
- Standing up tall between steps and losing the squat
- Letting your knees cave inward as you step
- Dragging your feet or clicking your heels together
Muscles worked
The sumo crab walk mainly works the glutes and quads, with the hamstrings, adductors, and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsSupport
- AdductorsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- External RotatorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the sumo crab walk for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.