Crab Walk
A reverse quadruped walk on hands and feet with the chest facing up and hips lifted. It trains the triceps, shoulders, glutes and coordination.
Primary muscles
- Triceps
- Glutes (Gluteus Maximus)
- Rear Delts
Secondary muscles
- Hamstrings
- Abs (Rectus Abdominis)
- Front Delts
- Quadriceps
- Rhomboids
- Sets
- 3
- Duration
- 20–30 sec
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the floor with knees bent and feet flat, hands behind you with fingers pointing forward or out. Lift the hips off the floor.
Keep the hips lifted and the core engaged.
Move one hand and the opposite foot forward or backward.
Follow with the other hand and foot.
Continue walking for the set distance or time.
Breathing: Breathe steadily throughout the walk.
Coaching tips
Hips up
Chest open
Small steps
Common mistakes
Letting the hips sag to the floor
Shrugging the shoulders to the ears
Moving too fast
Fingers pointing in awkward directions
Safety notes
Turn the fingers slightly outward if the wrists or shoulders feel strained.
Keep the distance short at first.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.