Crab Walk

Crab Walk

The crab walk is a full-body exercise that engages multiple muscle groups, including the core, shoulders, and legs. It’s a great functional movement that can improve strength, coordination, and flexibility. Here’s a step-by-step guide on how to perform the crab walk:

Video Instructions on How to Crab Walk


  1. Starting Position:
    • Sit on the floor with your knees bent and feet flat on the ground.
    • Place your hands behind you with your fingers pointing toward your feet. Your palms should be flat on the ground, and your fingers should be pointing away from your body.
    • Lift your hips off the ground, creating a tabletop position with your body.
  2. Walking Motion:
    • Begin by walking backward or sideways using your hands and feet.
    • Move one hand and the opposite foot at the same time.
    • Continue this alternating pattern, maintaining the tabletop position throughout the exercise.
  3. Form Tips:
    • Keep your hips lifted throughout the movement.
    • Engage your core muscles to stabilize your body.
    • Ensure your shoulders are away from your ears, and your chest is open.
    • Aim to move smoothly and with control, avoiding jerky motions.
  4. Repetition and Duration:
    • Perform the crab walk for a specific distance or time, depending on your fitness level and goals.
    • Start with shorter distances or durations and gradually increase as you become more comfortable with the exercise.
  5. Breathing:
    • Breathe naturally throughout the movement. Focus on steady, controlled breathing to maintain your energy and stability.
  6. Modifications:
    • If you’re new to the crab walk or have mobility concerns, start with smaller movements and gradually progress.
    • If walking is challenging, you can practice lifting and lowering your hips in the tabletop position without moving forward or backward.
  7. Cool Down:
    • After completing the desired number of repetitions or time, gently lower your hips to the ground and stretch any tight muscles.

Safety Precautions:

  • Listen to your body and stop if you experience pain or discomfort.
  • Ensure you have enough space to move without obstacles.
  • Perform the crab walk on a non-slip surface.

Remember to consult with a fitness professional or healthcare provider before starting any new exercise routine, especially if you have pre-existing health conditions or concerns.