Today we are going to cover the Crab Walk exercise. It is also commonly referred to as the Crab Crawl.

In this article, we will cover how you are to perform the exercise with video demonstration, an image example, and a written description.

The equipment that you need to carry out the Crab Walk, its difficulty level and the different muscles worked.

We will end the article with the benefits you will get from including the crab crawl into your training routine.

It is a full body exercise. If this is the first time, you have performed it focus on doing the movement at a slow and controlled pace.

How to Crab Walk

Video Demonstration

Image Example

Crab Walk how to

Image source

Written Description

Step 1: Move to the floor sitting on your behind. Place your feet flat on the floor with a slight bend in your knees. Put your palms flat on the floor behind your hips. Lift your behind a few inches off of the floor and tighten your core.

You are now in the starting position.

Step 2: Move your left hand forward by a few inches while straightening your right leg in front of you.

Step 3: Tap the heel of your foot to the floor. Pause, now return to the starting position.

Step 4: Move your right hand forward by a few inches while straightening your left leg in front of you.

Step 5: Tap the heel of your foot to the floor. Pause, now return to the starting position.

You have now completed one repetition of the Crab Walk exercise.

Equipment Required

The Crab Crawl is a calisthenics exercise. Being a Calisthenic exercise means you only need your body to perform it.

If you want to make the movement more challenging you can use weighted clothing, weighted cuffs, or fill a backpack and place it on your pelvis.

Difficulty Level

The difficulty rating of this exercise is intermediate.

Benefits of the Crab Walk

The Crab Walk will help to improve your balance and stability while strengthening your shoulders, triceps, and legs.

The exercise also improves your flexibility. The more flexible your body is, the less chance you have of receiving an injury.

The Crab Walk will not only contribute to strengthening your body but also conditions your cardiovascular system.

When you can perform the movement with some decent speed, your body will burn a higher number of calories.

You can perform this exercise anywhere. You do not need a gym to do it. You can do it right in the comfort of your place.

Muscles Used

The primary muscles worked by the Crab Crawl are your Shoulders, Hamstrings, and the Glutes.

The Secondary muscles worked by this activity are your Triceps, Traps, Lower Back, and the abdominals.

Alternate Exercises

If you are new to exercising and cannot perform this version yet, you should learn the Straight Arm Glute Bridge exercise to gain enough strength, flexibility, and coordination and then return to the Crab Walk.

The same muscles used for this exercise get used when you perform the straight-arm glute bridge.

Another exercise you can use instead is the Bear Crawl. The Bear Crawl is less challenging and requires a lot less flexibility.


Have your palms flat on the floor behind your butt.

Engage your abdominal muscles. Keeping your core tight will help to keep your back in a safer position.

Move your feet at a pace your upper body can keep pace with. The further back that your arms are from your shoulders the higher your chances of receiving a shoulder injury are.

Do not use your hips for maintaining your balance.

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