Crab Walk
Strengthen your core & coordination! The Crab Walk is a fun, challenging exercise that builds stability & works your whole body.
The Crab Walk is a compound exercise that mainly works the triceps and core, with help from the glutes & hips and chest. No equipment needed: it uses just your bodyweight.
Crab Walk Muscles Worked
Primary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Upper Chest (pectoralis major, clavicular head)
Crab Walk Variations and Alternatives
How to do the Crab Walk
Start Position: Sit on the floor with your feet flat, knees bent, and hands placed behind you on the floor, fingers pointing towards your feet.
Initiate Movement: Lift your hips off the ground to bring your body into a tabletop position. Your torso should be parallel to the ground.
Lateral Movement: Begin the exercise by moving laterally. Move your right hand and left foot simultaneously to the right, followed by your left hand and right foot. This movement will make you travel to the right.
Continue Moving: Continue this movement for a predetermined distance or time, maintaining the lifted position and engaging your core to stay stable.
Direction Change: To move to the left, reverse the direction by leading with your left hand and right foot, followed by your right hand and left foot, again for a predetermined distance or time.
Maintain Control: Keep your movements slow and controlled, focusing on maintaining balance and coordination.
Synchronization: Always ensure your movements synchronize your opposite limbs – when your hand moves, the opposite foot moves with it.
Complete and Repeat: After completing the set, rest for a moment and then repeat as desired, alternating directions to work both sides of your body evenly.
Note: Maintain proper form throughout the exercise to prevent strain on your wrists and shoulders, and to fully engage the target muscle groups.
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Crab Walk FAQs
What muscles does the Crab Walk work?
The Crab Walk mainly works the triceps and core, with help from the glutes & hips and chest. The main muscles are the triceps brachii and rectus abdominis.
What equipment do you need for the Crab Walk?
None. The Crab Walk is a bodyweight exercise, so you can do it anywhere.
Is the Crab Walk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Crab Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Crab Walk variations and alternatives?
Similar exercises include the Ape Traverse, Bear Crawl, High Butt Bear Crawl and Crab.
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