Crab Walk

Bodyweight exercise where you move forward or backward from a crab position, building shoulder and core strength while improving hip mobility.

Instructions

1. Sit on the ground with your hands behind you, fingers pointing forward or slightly outward, and your feet in front of you with knees bent.
2. Press through your hands and feet to lift your hips off the ground, creating a crab position.
3. Maintain this position and begin walking forward by moving your right foot forward, then your right hand, followed by your left foot and left hand.
4. Keep your hips level and chest facing upward throughout the movement.
5. Continue walking forward for the prescribed distance, time, or repetitions.
6. You can also walk backward by reversing the movement pattern.

Tips

• Keep your hips elevated throughout the movement; avoid letting them sag toward the ground.
• Maintain a rigid upper body position; minimize rotation or tilting.
• This exercise is excellent for shoulder stability, core engagement, and hip mobility.
• Start with shorter distances and gradually increase as you build strength and stability.
• Can be performed forward, backward, or in circles for variety.
• Breathe steadily throughout; avoid holding your breath.
• Perform as a dynamic cardio-style movement or more slowly for core stability work.
• Progress by performing the movement more quickly or adding distance.