Forward-Backward Crab Walk
The Forward-Backward Crab Walk is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back, triceps and shoulders. No equipment needed: it uses just your bodyweight.
Forward-Backward Crab Walk Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Triceps (triceps brachii); Front Shoulder (anterior deltoid)
How to do the Forward-Backward Crab Walk
Sit on the floor with your knees bent, feet flat on the ground, and your hands placed on the floor behind you with fingers pointing toward your hips.
Press firmly through your hands and heels to lift your hips up toward the ceiling until your torso and thighs form a straight line parallel to the floor.
Squeeze your glutes and core at the top while keeping your chest open and shoulders back.
Lower your hips slowly back down to the starting position in a controlled movement.
Forward-Backward Crab Walk FAQs
What muscles does the Forward-Backward Crab Walk work?
The Forward-Backward Crab Walk mainly works the glutes & hips and hamstrings, with help from the lower back, triceps and shoulders. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Forward-Backward Crab Walk?
None. The Forward-Backward Crab Walk is a bodyweight exercise, so you can do it anywhere.
Is the Forward-Backward Crab Walk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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