Functional Fitness · Conditioning · Calisthenics
Crab Walk
The crab walk is a face-up crawl on your hands and feet that trains your core, shoulders, and coordination as you travel with your hips off the floor.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Sit on the floor with your knees bent and feet flat, about hip-width apart.
- Place your palms slightly behind your hips, with fingers pointing toward your feet or slightly outward.
- Lift your hips a few inches off the floor.
- Move your right hand and left foot a short distance in the direction of your feet.
- Move your left hand and right foot in the same direction.
- Continue alternating opposite hands and feet for the planned distance.
- Lower your hips to the floor to finish.
Form cues
- Press through your whole palm.
- Keep your gaze toward your knees.
- Breathe steadily as you move.
Common mistakes
- Taking oversized stepsShorten each step until you can transfer your weight without rocking or stumbling.
- Shrugging your shouldersPush the floor away to keep space between your shoulders and ears.
- Arching your lower backTighten your abdomen gently to keep your ribs from flaring upward.
Safety
Supporting your weight with your hands behind you can strain your wrists or shoulders if the position exceeds your comfortable range. Fatigue can also cause an arm to give way.
- Use a dry, nonslip surface with a clear travel lane.
- Build distance gradually rather than pushing through fatigue.
- End the set if you feel joint pain or can no longer support yourself steadily.
If you have wrist or shoulder pain or a recent injury, ask a physiotherapist or doctor whether this weight-bearing position is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 5–10 meters
- Rest
- 45 sec
Travel at a controlled pace rather than racing to cover the distance.