When you hear the words “crab walk,” you may immediately think of high school gym class. And honestly, that’s exactly what should come to mind…maybe just a slightly more controlled and polished version of the exercise. If you did the crab walk as a kid, doing this move again could give you some serious nostalgia, some laughs, and some very real gains.
It’s a great move for all levels, and the little details make the biggest difference. “Despite its simplicity, this is a surprisingly demanding exercise when completed in a minute or two,” he explains. Cristina Ernest, CPT. “Because of this, it is suitable for beginners, intermediate and advanced athletes. Crab walks are not a typical or traditional exercise, but they are effective and beneficial. They are also much more difficult than they seem.” (Those shelled creatures are surprisingly fit!)
He adds that the exercise of walking like a crab incorporates compound movements as it works your arms, shoulders, core, hamstrings, quads, and glutes. She describes it as “efficiency at its finest!” ICYDK, compound movements are when two or more muscle groups are worked at the same time. So basically you get double the benefits in one move. (Score!)
You also don’t need any gym equipment, you can do it wherever you prefer to exercise. As long as you have a bit of room to spread out, you can try the crustacean cruise.
Ready to make your crab body walk? Read on for a complete guide to crab walks, including step-by-step form tips, modifications, how to incorporate it into your routine, and more than one trainer.
Benefits of the crab walk
Do you love to run or ride a bike? The crab walk is for you. It is especially beneficial for runners and cyclists, who need to keep their body aligned during training. “Walking like a crab will challenge your body in new ways,” says Earnest. “After a few crab walks, notice how your posture changes when you walk upright.”
Additionally, building strength, balance and flexibility can lower your chances of injury by reducing stress on your ligaments and muscles, says Earnest. “This unusual exercise is good for balance and coordination, which can help you move better.”
In addition to engaging your head-to-toe muscles when walking like a crab, you also increase your body awareness and tune in to your posture. “Over time, this can improve his posture in everyday life, whether it’s walking, his daily exercise routine, or even sitting at his desk while he works,” says Earnest.
How to Do the Perfectly Shaped Crab Walk
Back in high school gym class, you probably didn’t get (or need) a crab walk primer. It was all just for fun back then, after all. Now, you’ll want to set yourself up for success with the proper way to walk like a crab. Here are Earnest’s step-by-step tips for walking with crabs to make sure the move doesn’t put you in a bad mood:
- Start in a sitting position on the floor. Keep your knees bent and your hands two inches behind you with your fingers pointing toward your hips.
- Raise your hips a few inches off the ground. Keep your arms straight and your knees bent.
- Coordinate the movements of your hands and feet. Step your right foot forward while simultaneously moving your left hand forward. Repeat with the left foot and right hand. This completes one repetition. Focus on controlling your contralateral movement (a fancy term for moving opposite body parts at the same time).
- Maintain a neutral posture. Throughout the movement, you don’t want to arch your back or tuck your pelvis in. “Your lumbar spine should be neutral and your shoulder blades should be down and back gently with your chin slightly tucked in and your gaze directed toward the floor,” says Earnest.
- Keep walking forward. Try to do a total of 10 reps and travel about 15 feet ahead of you. You can add a backstroke to advance this move, walk forward for 10 reps, and then walk back for 10 reps, for more of a burn on your triceps.
Common Crab Walk Mistakes to Avoid
Crab rides can be as easy and fun as you remember. Still, there are some common missteps you should be aware of. Here’s what Earnest says can trip you up in the middle of a move and how to fix it.
- Bent elbows. This can make the move uncomfortable. Keep your arms straight as straight as possible during the walk to avoid discomfort.
- Flatfoot. To maximize hip stability and glute engagement, let your toes rise slightly and keep your weight in your heels.
- Rushed repetitions. Faster is not better for crab walks. Focus on a slow rhythm and focus on each step.
- Uneven weight distribution. You want to support your body weight evenly between your hands and feet. If you start to feel too much pressure on your hands, you can pause to stretch your wrists before continuing.
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Crab Walk Modifications and Variations
If you need crab walk variations, Earnest has plenty of advice. The easiest way to make movement more challenging? Lift your hips higher. And, if you want a laid-back variation, turn them down. The closer your butt is to the ground, the easier it will be.
Whether you’re looking to add extra difficulty or tone down the intensity, here are a few more mods to get you started:
1. Add resistance bands.
How: Add tension to the band by pushing your knees out. Raise your hips and keep tension on the band as you step back and forth. This variation will increase the demand on the hip stabilizer muscles.
2. Change address.
How: Instead of moving forward, move your hand and foot to the side. Adding side-to-side crab walks will challenge your hips and shoulders in a new plane of motion for some full-on strength and agility benefits.
3. Try to touch your toes.
How: Do you want to crush your core? Sit on the mat with your knees bent, feet hip-width apart, and place your hands behind you with your fingertips toward your buttocks. Lift your hips off the mat, lift your right leg, and touch your right foot with your left hand. Return your right foot to the mat and repeat on the opposite side.
Pro Tip: the bear crawls can be a great alternative if crab walks aren’t your thing.
How to include the crab walk in your routine
Any uncomfortable feelings on your crab walk are worth working through. The movement is a heating of stars. Completing 10 repetitions is a great way to warm up your body before strength or cardio workouts, according to Earnest. “As this move primarily targets the muscles in your shoulders, core, and glutes, it’s a great move before a hip joint-focused session (think deadlifts) or a cardio workout (like a rhythm tempo, interval running),” he adds.
Whenever you start to crab walk, be sure to keep these quick tips from Earnest in mind: control your breathing, time your steps, and maintain a relaxed, neutral posture.
The bottom line: Balance is key to mastering this animal-style move. Practice, practice, practice; You will notice that the exercise becomes more natural over time.
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