The crab walk is a full-body conditioning exercise where you support yourself in a reverse-tabletop position (face up, hands and feet on the floor) and walk forward, backward, or sideways. It builds tricep, glute, and core strength while challenging coordination and shoulder stability.
Muscle Group
Cardio, Core, Glutes, Triceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds tricep and shoulder endurance
- Strengthens the glutes and hamstrings
- Trains core stability through dynamic movement
- Improves coordination and body awareness
- No equipment needed
- Counteracts hunched-forward posture
How to perform
- Sit on the floor with knees bent at 90 degrees and feet flat. Place your hands behind you on the floor with fingers pointing toward your feet.
- Lift your hips off the floor so your torso is parallel to the ceiling. Form a reverse-tabletop position.
- Begin walking forward by alternating opposite hand and foot.
- Move your right hand and left foot forward, then your left hand and right foot.
- Keep your hips lifted throughout. Do not let them drop.
- Walk for the desired distance (10 to 30 feet) or time.
- To return, walk backward in the same pattern.
- Move slowly with control — this is harder than it looks.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Posterior Deltoid
Primary
Hamstrings
Primary
Quadriceps
Primary