Crab Pose (also called Reverse Tabletop) is a strength and flexibility exercise where you sit on the floor, place your hands behind you, and press your hips up to form a tabletop shape. It strengthens the triceps and glutes while opening the chest, shoulders, and hip flexors. You can hold the position or "crab walk" forward and back.
Muscle Group
Glutes, Shoulders, Triceps, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Strengthens the triceps, glutes, and posterior shoulders
- Opens the chest, shoulders, and hip flexors
- Counteracts forward-hunched posture
- Builds wrist and shoulder stability
- No equipment needed
- Engaging combined exercise
How to perform
- Sit on the floor with knees bent and feet flat on the floor, hip-width apart.
- Place your hands on the floor behind your hips, fingers pointing toward your feet (or sideways for less strain).
- Press through your hands and feet to lift your hips up toward the ceiling.
- Continue lifting until your body forms a tabletop — straight line from knees to shoulders.
- Squeeze your glutes hard. Open your chest by pulling your shoulder blades down and back.
- Look forward or slightly up.
- Hold for 20 to 60 seconds, or “crab walk” forward and back by alternating opposite hand and foot.
- Lower your hips back to the floor under control.
FRONT VIEW
BACK VIEW
Glutes
Primary
Chest
Primary
Posterior Deltoid
Primary
Hamstrings
Primary