Exercise guide
Crab Pose
- Beginner
- Compound
- Timed hold
- Shoulders
- Waist
The Crab Pose is a foundational bodyweight exercise that builds isometric strength in the posterior chain and triceps while improving shoulder mobility and core stability. It effectively engages the glutes and hamstrings to support the hips while the triceps and deltoids stabilize the upper body.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
- Place your hands behind your hips, shoulder-width apart, with your fingers pointing toward your feet.
- Engage your core and pull your shoulder blades back and down to prepare for the lift.
How to do it
- Press firmly through your heels and palms to lift your hips off the floor until your torso is roughly parallel to the ground.
- Align your knees directly over your ankles and your shoulders directly over your wrists in a tabletop position.
- Exhale as you reach the peak height and maintain a neutral neck position, looking slightly upward.
- Hold the position for the prescribed duration, maintaining steady, rhythmic breathing.
Form checklist
- Keep your hips elevated and level; do not let them sag toward the floor.
- Ensure your wrists are stacked directly under your shoulders to minimize joint strain.
- Keep your chest open and avoid shrugging your shoulders toward your ears.
- Distribute your weight evenly between your hands and feet to maintain balance.
Pro tips
- Actively 'screw' your hands into the floor to create external rotation in the shoulders, which better engages the triceps and stabilizes the rotator cuff.
- Squeeze your glutes at the top of the movement to maximize hip extension and protect the lower back.
Make it harder
- Lift one leg straight out in front of you while maintaining level hips to increase core and hamstring demand.
- Transition into a 'Crab Walk' by moving opposite hands and feet simultaneously while keeping the hips elevated.
Frequently asked
- What muscles does the crab pose work?
- The crab pose primarily targets the abs, glutes, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the crab pose?
- The crab pose requires no equipment — just your body weight.
- Is the crab pose good for beginners?
- Yes. The crab pose is a beginner-friendly movement and a strong foundation to build on.
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