How to Do the Crab Walk

The crab walk is a floor movement where you move forward or backward on your hands and feet with your hips lifted. It works your triceps, shoulders and glutes, and gets your heart rate up. It suits beginners as a fun full-body warm-up or finisher.

Triceps Shoulders BodyweightBeginner

Log every set of your Crab Walk in Superlift

Muscles worked

Primary

Triceps
Shoulders

Secondary

Abs
Glutes

How to do the Crab Walk

1
Sit on the floor with your knees bent and your hands behind you.
2
Place your hands shoulder-width apart with your fingers pointing toward your feet.
3
Press into your hands and feet to lift your hips into a tabletop position.
4
Keep your chest open and your head neutral.
5
Walk forward by moving an opposite hand and foot together.
6
Keep your hips lifted as you walk.
7
Continue for your set time or distance, then rest.

Form cues to remember

Hips high
Chest open
Move opposite hand and foot
Small, steady steps

Common mistakes

Letting your hips sag

Press through your hands and feet to keep your hips lifted.

Shrugging toward your ears

Press the floor away and keep your shoulders down.

Taking big steps

Use small steps to stay balanced.

Dropping your head back

Keep your neck neutral and look forward.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, with 30 seconds rest
Endurance	3 sets of 10–15 meters, with 45 seconds rest

Your wrists and shoulders carry a lot of weight, so go slowly if you feel strain. Skip it if you have wrist or shoulder pain.

Superlift for iPhone

Track your Crab Walk and watch it go up

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