How To Do A Crab Walk Properly

Crab walk is a slow and regulated exercise done by maintaining strength through positioning the bodyweight appropriately.

This workout primarily targets the gluteus Medius and Maximus of the body and the effort exerted is purposed to burn calories and improve fitness. It is an exercise that can be done anywhere at any time.


One requires a resistance band to do the workout for crab walk.

The exercise particularly targets the shoulders, upper arms, legs and core.

  • Firstly, tighten the resistance band slightly above the knee such that it can`t fall. The resistance band is made in such a way that colours indicate after how long will one be fatigued due to the tension exerted, you should learn to start slowly and improve upon finishing one level, for instance, the tension of eight steps.
  • Sit on the floor and firmly plant both feet on the floor. Ensure that the legs are spread in a hip-width and they are aligned with your feet.
  • Using both your core muscles and your glutes, raise your hips. You should be positioned so that you can see the tabletop at a levelled sight.
  • At this stage, ensure the palms and soles of your feet should be contacting the earth.
  • While continuing to elevate your hips, take your right foot and move forward with your left hand.
  • Now take a step forward with your right hand and your left foot.

The most important thing to understand about this workout is that it’s a cross-crawl pattern. This entails moving your right foot with your left hand and your left foot with your right hand.

Take eight steps and then turn around to go back to where you started.


Crab walking is supposed to be done smoothly to reduce chances of injuries on the body because it’s one of the workouts that can take place at any place; in the gyms, open sand or even on rocky places.

Allowing your feet to go too far in front of you or trying to move them too rapidly might create upper-body damage. If you try to move too rapidly, your shoulders are the most vulnerable to damage.

To keep your back injury-free, keep your palms on the ground behind you at all times and make sure your feet are hip-width apart.

Begin with a sluggish crab walk and work your way up to a faster pace. It could take a few attempts to discover the ideal place for you.

You may make it more difficult for yourself by gradually increasing the speed each week.



The triceps are the muscles that extend your arm at the elbow and are located on the rear of your upper arm. They also play a role in arm rotation and are one of the most critical muscles for the crab walk.


Your glutes, often known as your butt muscles, receive a tremendous workout with crab walking. The gluteus Medius, gluteus maximus, and gluteus minimus are the three muscles that make up your glutes.

These muscles aid in the lifting of your legs to the side and the rotation of your legs. The glutes will aid to maintain your pelvis while also allowing you to stretch your hips.


The Rectus abdominis is also known as the six-pack is a muscle that helps you bend your torso and generates abdominal pressure.

Core strength training can also help you build and enhance the muscles in your torso.


Front shoulders, lats and pectoral muscles will all work together to support your shoulder when you crab walk.

These are the muscles that you’ll notice are necessary for completing the crab walk correctly, and they’re also the ones that cause stiffness afterwards.


The vast lateralis, vastus medialis, vastus intermedius, and rectus femoris are the four muscles that make up the quadriceps.

When all of these muscles are active at the same moment, you may extend your knee.


The crab walk will improve your upper-body strength, and it will do so even if you execute it for the first time.

You’ll notice your arms starting to shake immediately, which is a positive indication. You’ll notice that your forearms and back receive a good workout while doing the crab walk.

It’s a whole upper-body training regimen since it works your glutes, shoulders, arms, hamstrings, and quads.

Also, this workout will enhance your balance and coordination, which is extremely beneficial if you’re an active individual looking to improve your talents in a certain activity.

Even if you don’t participate in other sports, improving your coordination and balance might help you avoid accidents in everyday life.


This workout assists in improving and building your posture and frame.

Because you’re working multiple portions of your body at the same time, it’ll also help you focus and concentrate.


The crab walk assists in burning calories of the body since it is is a total-body workout, which means it works all of your muscles from your shoulders to your toes.

To execute total-body workouts and activities, you will require more oxygen. This implies that with each passing minute, you’re burning more calories.


This workout is wonderful for cardiovascular health and helps enhance metabolism because it is done in rapid movement.

Because isolated motions and workouts are focused on a single type of movement, they only require a limited amount of oxygen.

You’ll discover that by completing this workout, you may burn more calories and develop your muscles in less time.


Crab walk makes you more flexible. Flexibility is essential for avoiding frequent injuries and is also beneficial to circulation and cardiovascular health. Flexibility helps maintain your joints healthy and moving appropriately, so your joints will appreciate you as well.

A crab walk is a workout that does not require one to purchase weights to participate in exercises. Unlike other workouts which require one to use rooms and special equipment, crab walk is less costly because it can be done in open areas without any special requirements.


Crab walk is the best exercise that can be done by individuals in their comfort.

The workout can be done using a resistance band or without but it is best advised to use resistance to clearly understand the tension that exists.

This is an excellent workout that can be made more challenging by improving the pace and speed of movement of arms and legs.

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