Duration exercise

Crab Walk form, muscles worked, and workout tracking

The crab walk is a timed ground-based locomotion drill performed face-up on the hands and feet, loading the triceps and shoulders while the glutes and core keep the hips elevated. Coaches program it for conditioning, shoulder-girdle endurance, and full-body coordination, often in warm-ups, circuits, or youth athletic development where playful movement quality matters as much as load.

Crab Walk illustration

How to do Crab Walk

  1. 1Sit on the floor, place your palms behind you with fingers pointing toward your feet, and press your hips up so only your hands and feet touch the ground.
  2. 2Keep your hips lifted and your chest open, resisting the urge to let your seat sag toward the floor.
  3. 3Walk forward or backward by moving the opposite hand and foot together in a steady rhythm.
  4. 4Breathe continuously throughout the set rather than holding your breath.
  5. 5Continue for the prescribed time, keeping steps small and controlled; lower your hips gently to the floor to finish.

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Track Crab Walk in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.