How To Do Crab Walk

Crab Walk Exercise

Crab Walk is a unique exercise to develop the abdominal muscles primarily the rectus abdominis and transverse abdominis which form the outer and inner core of the abdominal area.

Crab Walk is a functional exercise because it also activates other muscles such as the arms, shoulders, legs, lower back, gluteus muscles and calves.

It can be used as an exercise to improve coordination, mobility and overall stability.

Crab Walk How To

  • Sit on the floor with your knees bent of a 90 degree angle and your arms on the side of your hips. Place your hands on the floor.
  • Lift your body, hips and legs off the floor. Start crawling forward by leading with your legs. Your lead leg in the crawl should be accompanied by the opposite arm for support.
  • Once you’ve completed the number of crawls or time interval for crawling forward, start crawling backward. Your lead arm in the backward crawl must be accompanied by the opposite leg for support.
  • Perform the exact number of crawls or time interval for Crab Walk moving forward or backward.

Form and Technique

Keep your arms as close as possible to your hips for greater stability in Crab Walk.

Your fingers must be widely spaced so you can get better balance.

Maintain a tight core throughout the exercise to accommodate shifts in bodyweight.

Start out slow and focus on coordinating your arms and legs before trying to pick up speed.

An effective program for Crab Walk is to do several sets of 40 second intervals with 20 seconds going forward and 20 seconds going backward.

Variations: Spider Crawls, L Sit, Bear Crawl

Routine for Strength: 3 sets x 60 seconds

Crab Walk