Crab Walk (Backward)

AnimalBW

Crab walk performed in reverse, reaching the hands backward while pushing through the feet, in the tabletop belly-up position.

Demo: Various / General S&C Demo

Sets

3

Reps

20-30 ft

Rest

45s

Contraindications

Avoid with wrist or shoulder pain.

Setup

Start in the crab walk tabletop position, hips lifted off the floor.

Execution

  1. 1Reach one hand backward while pushing off with the same-side foot
  2. 2Alternate sides moving contralateral limbs together
  3. 3Keep hips lifted and level throughout
  4. 4Watch the path over the shoulder periodically without straining the neck
  5. 5Travel a set distance with control

Key cues

  • Reach back with intent, don't just drag the hand
  • Hips stay lifted the entire way
  • Keep the movement slow and controlled
  • Glance back occasionally, don't crank the neck

Common faults

  • Hips sagging to the floor
  • Rushing and losing contralateral timing
  • Overextending the neck to look backward
  • Short shuffling steps instead of full reaches

Tweaks

  • Combine forward and backward in a shuttle pattern
  • Add distance for a conditioning finisher
  • Slow the tempo for a shoulder-endurance challenge

Regressions

Crab Walk (Forward)

Progressions

Crab Walk (Lateral)

Muscles

Primary: Triceps, Glutes, Shoulders

Secondary: Core, Hamstrings

Notes

Backward direction increases demand on the triceps and shoulder stabilizers relative to forward crab walk.

Sources

Attribution: GMB Fitness / General S&C