Open-Up Crab Walk
Strengthen core & improve mobility! The Open-Up Crab Walk targets your obliques, glutes, and shoulders. It's tougher than it looks!
The Open-Up Crab Walk is a compound exercise that mainly works the chest and back, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Open-Up Crab Walk Muscles Worked
Primary
Chest (pectoralis major, sternal head); Lats (latissimus dorsi)
Secondary
Obliques; Upper Traps (trapezius, upper fibers)
Open-Up Crab Walk Variations and Alternatives
How to do the Open-Up Crab Walk
Starting Position:
Stand with your feet shoulder-width apart.
Bend your knees slightly and lower your hips into a half-squat position.
Place your hands in front of you at chest height, palms together, elbows bent.
Movement Setup:
Engage your core and keep your back straight.
Take a deep breath to prepare for the movement.
Opening Up:
Slowly rotate your upper body to the right while extending your right arm out to the side at shoulder height.
Keep your left hand at chest height.
Return to Center:
Bring your right arm back to center and return to the squat position.
Repeat on the Other Side:
Rotate your upper body to the left, extending your left arm out to the side.
Return your left arm to center, maintaining your squat position.
Continuing the Movement:
Alternate sides, performing the open-up movement for a set duration or number of repetitions.
Focus on controlled movements and maintaining your squat position.
Cool Down:
Gradually stand up after completing the exercise.
Take a moment to stretch your upper body and legs.
Tips:
Keep your movement slow and deliberate to engage your muscles effectively.
Ensure your knees do not go beyond your toes during the squat.
Maintain a neutral spine throughout the exercise.
Open-Up Crab Walk FAQs
What muscles does the Open-Up Crab Walk work?
The Open-Up Crab Walk mainly works the chest and back, with help from the core and traps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Open-Up Crab Walk?
None. The Open-Up Crab Walk is a bodyweight exercise, so you can do it anywhere.
Is the Open-Up 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 Open-Up Crab Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Open-Up Crab Walk variations and alternatives?
Similar exercises include the Ape Traverse, High Butt Bear Crawl, Crab and Crab Pose.
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