Crab Walk

Technique

Sit on the floor with your hands behind you and feet flat, then lift your hips up so your body forms a tabletop shape. Walk forward by moving one hand and the opposite foot at the same time, keeping your hips lifted. Continue for the prescribed distance or time. Keep your core engaged throughout to prevent your hips from sagging.

Steps

1. Sit on the floor with your hands behind you and feet flat, then lift your hips up into a tabletop shape
2. Walk forward by moving one hand and the opposite foot at the same time
3. Continue for the prescribed distance or time
4. Keep your core engaged throughout to prevent your hips from sagging

Common mistakes

• Letting the hips drop toward the floor between steps
• Taking steps so small that the hips barely move forward
• Holding the breath instead of breathing steadily throughout

Variations

• Crab walk backward for a different coordination challenge
• Lateral crab walk moving sideways instead of forward
• Crab walk with a hip raise pause every few steps for added glute work

FAQ