The crab walk is a bodyweight exercise that challenges strength, stability, and coordination. It engages multiple muscle groups at once while also improving mobility and endurance. Often used in athletic training and physical therapy, it is a versatile movement that requires no equipment and can be done almost anywhere.

How to Do the Crab Walk

1. Starting Position
   Sit on the floor with your knees bent and feet flat. Place your hands behind you on the ground, fingers pointing toward your feet.
2. Lift Your Hips
   Press through your hands and feet to lift your hips off the floor. Your body should form a “tabletop” position with your chest up and core tight.
3. Begin Moving
   Move one hand and the opposite foot forward at the same time, followed by the other side. Keep your hips lifted and your weight balanced between hands and feet.
4. Maintain Form
   Keep your core engaged, shoulders stable, and movements controlled. Avoid letting your hips sag as you walk forward or backward.

Recommended Sets and Reps

• Beginners: 2–3 sets of 15–20 steps forward and 15–20 steps backward.
• Intermediate: 3–4 sets of 20–30 steps in each direction.
• Advanced: 4–5 sets of 30–40 steps, adding speed or distance for extra challenge.

Perform the crab walk 2–3 times per week, either as part of a warm-up or as a conditioning exercise.

Muscles Worked

The crab walk is a compound movement that recruits several muscle groups:

• Shoulders (Deltoids and Rotator Cuff): Stabilize the arms as you support body weight.
• Chest and Triceps: Assist in pressing through the arms.
• Core (Abdominals and Obliques): Keep the torso steady and prevent the hips from sagging.
• Glutes and Hamstrings: Work to lift and maintain the hips off the ground.
• Quadriceps: Engage with each step to drive the legs forward or backward.

Final Thought

The crab walk is more than a quirky exercise — it is an effective full-body movement that builds strength, stability, and coordination. With consistent practice, it can improve athletic performance, balance, and muscular endurance. Adding it into your routine with structured sets and reps will challenge your body in new ways while delivering strong functional benefits.