How to Do Banded Crab Walk Properly?

The banded crab walk is an excellent way to strengthen your glutes in a functional position.

It focuses primarily on strengthening your glutes but it also works a couple of other muscles. Since this exercise works both your upper and lower body, it can be categorized as a full-body workout.

HOW TO DO A BANDED CRAB WALK PROPERLY?

Required equipment: Resistance band

Steps:

  • Loop a resistance band just above your knees. Make it tight enough so it’s able to stay up by itself.
  • Stand with your legs apart and turn your feet outwards.
  • Stretch the band by rotating your thighs outwards, making sure your knees are in line with your feet. You should feel your glutes contract at this point.
  • Lower yourself into a squat position.
  • Without moving your upper body, take a step sideways against the resistance of the band. Push out against the band with one leg while the other stays still.
  • Now, take another step inwards with the other leg. Do not step too far as this will loosen the tension on the band.
  • Repeat these steps in a slow and controlled motion, making sure the inner foot doesn’t spring.

WHAT MUSCLES DOES THE BANDED CRAB WALK WORK?

GLUTES

As long as the resistance band you are using is appropriately tensioned, the external rotation of your knees will work your gluteus maximus while the outward stepping against the tension (abduction) will work your gluteus medius.

Your glutes will get a thorough workout if you keep the band stretched throughout the exercise.

CORE

This is an umbrella term for all the muscles located along your midsection, including the erector spinae, rectus abdominis, transverse abdominis and obliques. These muscles stabilize and support your lumbar spine.

DELTOIDS

The deltoids are your shoulder muscles. They are three in number: anterior, medial and posterior deltoids. The banded crab walk primarily works your posterior deltoids.

QUADRICEPS

These muscles flex your hip and extend your knee joint. The banded crab walk increases their activation as you use them to push you along.

HAMSTRINGS

Located on the backside of your thigh, these muscles extend your hips and flex your knee. Forward crab-walking increases their activation as they help provide stability to your lower

body during this exercise.

TRICEPS

Located at the back of your arm, these muscles extend your elbow. You use them to support the weight of your upper body during this exercise.

Banded crab walks are a fantastic way to tone and strengthen your triceps.

LATISSIMUS DORSI

Also known as the lats, these are the largest muscles on your back. They extend your shoulders while you crab walk.

As you push your arms back, your lats get to do more work to provide your upper body with stability.

BANDED CRAB WALK BENEFITS

GREAT WARM-UP EXERCISE

The banded crab walk can help activate your glutes before an intense lower body workout session.

WORKS SEVERAL MUSCLES

The banded crab walk is an effective way to work out a whole load of muscles in your bod within a short span of time.

Your triceps and shoulders get fired up as they provide support to your upper body while your hamstrings and quads support the lower body. In between, your abs and glutes get fired too as you keep your hips raised.

STRONGER CORE

Aside from your glutes, this move also strengthens your core to improve your body balance, which helps prevent lower back injury.

IMPROVES POSTURE

By increasing your core strength, banded crab walks also help improve your posture while you’re sitting or carrying out your day-to-day activities.

IMPROVES SHOULDER STABILITY

Banded crab walks are a great tool for increasing shoulder stability and strength. This helps decrease the risk of a shoulder injury.

ALTERNATIVES TO BANDED CRAB WALK

KETTLEBELL SWING

While  the kettlebell swing looks nothing like the banded crab walk, there are a few similarities in how the two exercises operate and the muscles they work.

It is a great full-body workout that is just as good for your posterior chain as the banded crab walk.

How to do it:

  • Standing with your feet shoulder-width apart, hold a kettlebell in front of your hips.
  • Tighten your abs and pull your shoulders back.
  • Bend your knees slightly then hinge your hips as you lower the weight down and put it between your knees.
  • Swing the kettlebell up to shoulder height while keeping your arms straight.
  • Swing the kettlebell back down and repeat these steps.

BARBELL HIP THRUST

If you have done so many banded crab walks that you no longer find them challenging, you can take the challenge up a notch by doing the barbell hip thrust. While it may not involve as many upper body muscles as the crab walk, it is also good for your glutes and hamstrings.

BANDED CRAB WALK MISTAKES TO AVOID

BENDING YOUR ELBOWS

Your arms should remain as straight as possible throughout this exercise.

Bending your elbows will put your shoulders in a potentially painful position since they are unable to provide stability to your body.

LEANING ON YOUR WRISTS

Putting a lot of weight on your hands can cause your wrists to feel painful or even sore. Make sure your weight is evenly balanced between your feet and hands to prevent such pain.

Should you start feeling pain on your wrists at any point, stop and stretch them before you continue.

TAKING BIG STEPS

Focus on taking small, more controlled steps with both your hands and feet. This will enable you to keep your body stable throughout the exercise.

PLACING YOUR ENTIRE FOOT DOWN

Although you might find this position more comfortable and stable, this mistake could take away some of the benefits of this exercise.

You should make sure to keep the front of your foot in the air while maintaining the majority of your weight in the heels.

STARTING WITH A HIGH RESISTANCE BAND

If you are a beginner, it is important that you start with a low resistance band that will allow you to focus on having the correct form so that you don’t overload your glute muscles.

As your glutes get stronger, you can choose to increase the resistance of the band you are using.

FINAL WORD…

The banded crab walk may not be a traditional bodyweight exercise, but it is just as effective as other bodyweight exercises like lunges and squats. Try adding it to your HIIT workouts or using it as a warm-up exercise to activate your muscles before an intense workout.

Either way, this exercise deserves a spot in your workout routine.