Crab Pose
Strengthen your core, glutes, and arms with the Crab Pose! A simple yet effective exercise you can do anywhere.
The Crab Pose mainly works the triceps, core and glutes & hips, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Crab Pose Muscles Worked
Primary
Triceps (triceps brachii); Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Lats (latissimus dorsi)
Crab Pose Variations and Alternatives
How to do the Crab Pose
Sit on the ground with your feet flat on the floor, hip-width apart, and your hands placed behind you with your fingers pointing towards your feet.
Press your palms and feet into the ground and lift your hips up towards the ceiling until your knees are bent at a 90-degree angle, and your body forms a reverse tabletop position.
Keep your arms and legs straight, and ensure your shoulders are aligned directly above your wrists.
Relax your head back without straining your neck, letting it hang comfortably to open the throat and chest.
Engage your core muscles to support your hips and keep them lifted. Your body should be parallel to the floor from your shoulders to your knees.
Hold this position, keeping your breathing steady and even.
To release, lower your hips back down to the ground and return to the seated position.
Make sure to perform the exercise in a controlled manner and avoid any jerky movements.
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Crab Pose FAQs
What muscles does the Crab Pose work?
The Crab Pose mainly works the triceps, core and glutes & hips, with help from the back. The main muscles are the triceps brachii, rectus abdominis and gluteus maximus.
What equipment do you need for the Crab Pose?
None. The Crab Pose is a bodyweight exercise, so you can do it anywhere.
What are some Crab Pose variations and alternatives?
Similar exercises include the Bear Crawl, Crab, Crab Knee-To-Elbow and Crab Toe-Tap Twist.
Training calculators
Work out the numbers behind your training before your next session.