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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Crab Walk
Full BodyBeginner

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.

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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

Crab Walk movement

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.

  1. 1

    Keep the hips lifted and the core engaged.

  2. 2

    Move one hand and the opposite foot forward or backward.

  3. 3

    Follow with the other hand and foot.

  4. 4

    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.

Details

Body parts
Full Body
Equipment
Bodyweight
Movement
Crawl
Exercise type
Bodyweight
Training goals
General Fitness · Conditioning · Athletic Performance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Bear CrawlBeginner→
  • Bench DipBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.