Start in a reverse-tabletop position and walk on your hands and feet while holding your hips up, working the full body and elevating heart rate.
How to do the Crab Walk#
- Sit with knees bent, feet flat, and hands on the floor behind you with fingers pointing toward your heels.
- Press through hands and feet to lift your hips into a reverse-tabletop (hips elevated, torso angled upward).
- Step one hand and the opposite foot a short distance, then follow with the other hand and foot to move laterally or forward while keeping hips high.
- Keep your core braced and neck neutral as you continue walking for the chosen duration.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Triceps (Triceps Brachii), Front delts (Anterior Deltoid)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis), Upper back (Rhomboids & Middle Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Allowing the hips to drop toward the floor.
- Moving too quickly and losing steady hip height.
- Placing hands too far behind the hips so the shoulders overreach.
- Looking up or craning the neck instead of keeping it neutral.
