Crab
Strengthen your core & improve flexibility with the Crab! This bodyweight exercise builds strength & balance. Try it today!
The Crab mainly works the core and quads, with help from the glutes & hips and triceps. No equipment needed: it uses just your bodyweight.
Crab Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Triceps (triceps brachii)
Crab Variations and Alternatives
How to do the Crab
Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly to position your hands on the floor behind you, fingers pointing away from your body.
Press down into your hands and feet, raising your hips off the ground until your body forms a straight line from your shoulders to your knees.
Engage your core muscles to stabilize your body and hold this lifted position.
To increase the challenge, you can extend one leg at a time or alternate lifting your legs while maintaining the raised position of your hips.
Hold the "Crab" position for as long as you can maintain good form.
Carefully lower your hips back to the starting position and relax.
This exercise improves core strength, flexibility, and balance. It is often used in bodyweight training and physical education programs. Remember to perform it on a comfortably padded surface to avoid discomfort on your hands and feet.
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Crab FAQs
What muscles does the Crab work?
The Crab mainly works the core and quads, with help from the glutes & hips and triceps. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Crab?
None. The Crab is a bodyweight exercise, so you can do it anywhere.
What are some Crab variations and alternatives?
Similar exercises include the Bear Crawl, Crab Knee-To-Elbow, Crab Pose and Crab Toe-Tap Twist.
Training calculators
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