Crab Walk
The Crab Walk is a dynamic exercise that engages multiple muscle groups while improving coordination and stability.
- Start in a seated position with your hands behind you and feet flat on the ground.
- Lift your hips off the ground, supporting your weight on your hands and feet.
- Move forward by alternating your hands and feet, keeping your body low.
- Reverse the movement to walk backward, maintaining control and balance.
How to perform the Crab Walk
- Set up. Set up in a stable, balanced starting position appropriate for the Crab Walk using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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