Exercise guide
Crab Walk
- Beginner
- Compound
- Timed hold
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
The Crab Walk is a dynamic full-body movement that builds core stability, shoulder mobility, and posterior chain strength. It effectively engages the triceps and deltoids for stabilization while the glutes and hamstrings drive the movement.
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 with fingers pointing toward your feet or slightly outward.
- Engage your core and lift your hips 2-3 inches off the floor so your weight is supported entirely by your hands and feet.
How to do it
- Move forward by stepping with your right hand and left foot simultaneously.
- Take a matching step with your left hand and right foot, maintaining a steady, rhythmic pace.
- Keep your hips elevated and level as you alternate sides for the duration of the set.
- Maintain steady, rhythmic breathing, exhaling with each coordinated step.
Form checklist
- Keep your hips lifted and avoid letting them sag toward the floor.
- Maintain a neutral neck position, looking slightly upward or straight ahead.
- Keep your shoulders depressed (away from your ears) to protect the joints.
- Ensure your weight is distributed evenly between your upper and lower body.
Pro tips
- Actively push through your palms to maximize tricep engagement and keep your chest open.
- Squeeze your glutes throughout the movement to help stabilize the pelvis and maintain hip height.
Make it harder
- Perform the movement in reverse (backward) to increase the demand on the triceps and coordination.
- Add a 'crab reach' by stopping every few steps and reaching one arm diagonally overhead while balancing on three limbs.
Frequently asked
- What muscles does the crab walk work?
- The crab walk primarily targets the abs, deltoids, and hamstrings, and also works the erector spinae, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the crab walk?
- The crab walk requires no equipment — just your body weight.
- Is the crab walk good for beginners?
- Yes. The crab walk is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
- Alternating Child To Downward Dog To Body RockIntermediate · abs, calves, hamstrings, and lats
- Barbell High PullIntermediate · deltoids, erector spinae, glutes, hamstrings, and trapezius
- Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps