Reverse Crab Lunge Walk
The Reverse Crab Lunge Walk is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Crab Lunge Walk Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
How to do the Reverse Crab Lunge Walk
Setup
Stand tall with feet hip-width apart.
Place hands on hips or hold them together at chest height for balance.
Movement
Take a controlled step backward with one foot.
Plant the ball of the back foot firmly on the floor.
Lower the hips until both knees are bent at approximately a 90-degree angle.
Ensure the front knee stays aligned over the ankle and does not cave inward.
Keep the torso upright throughout the movement.
Push off the ball of the back foot to return to the starting standing position.
Alternate legs for each repetition.
Reverse Crab Lunge Walk FAQs
What muscles does the Reverse Crab Lunge Walk work?
The Reverse Crab Lunge Walk mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Reverse Crab Lunge Walk?
None. The Reverse Crab Lunge Walk is a bodyweight exercise, so you can do it anywhere.
Is the Reverse Crab Lunge 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 Reverse Crab Lunge Walk go on?
It belongs on leg day in a push/pull/legs routine.
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