Crab Walk

Triceps, Shoulders, Glutes, HamstringsBodyweight

Bodyweight movement that challenges the shoulder girdle, triceps, and hamstrings from a reverse tabletop posture. Enhances coordination and shoulder mobility.

How to do it

1Sit on the floor, bend your knees, and place your hands behind you with fingers pointed toward your heels.

2Bridge your hips up so your body weight is evenly split between your hands and feet.

3Move forward or backward by stepping with opposite hand and foot simultaneously.

4Keep your chest up and your hips elevated off the floor throughout the movement.

5Take smooth, controlled steps without sinking into your shoulders.

Common mistakes

Slouching your shoulders forward, putting excessive stress on the shoulder joints.

Letting your hips sag to the floor, disengaging your glutes and hamstrings.

Moving too fast and losing control of your core stability.

Breathing

Breathe rhythmically and naturally throughout the walk; do not hold your breath.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.