Crab Walk (Forward)

AnimalBW

A supine tabletop crawl — belly up, hips lifted near floor height, moving contralateral hand and foot forward. A classic conditioning and shoulder-stability drill distinct from the static Animal Flow Crab hold.

Demo: Various / General S&C Demo

Sets

3

Reps

20-30 ft

Rest

45s

Contraindications

Avoid with wrist or shoulder pain.

Setup

Sit down, hands behind hips, feet flat, invert into a tabletop position with hips lifted near the floor.

Execution

  1. 1Move the right hand and right foot forward together, then the left side
  2. 2Keep the hips low, nearly grazing the floor, but not resting on it
  3. 3Push through the grounded hand and foot with every step
  4. 4Keep the head in a neutral position, not dropped back
  5. 5Travel a set distance, then walk backward to return

Key cues

  • Hips stay low but off the floor the whole time
  • Push the ground away with each step
  • Keep the head level, don't let it hang
  • Move steadily, don't rush the steps

Common faults

  • Hips dragging on the floor between steps
  • Head dropping back and straining the neck
  • Shuffling instead of clean stepping
  • Shoulders collapsing forward

Tweaks

  • Reverse into a backward crab walk
  • Travel laterally for variation
  • Add resistance band around the knees for added glute work

Regressions

Crab Position (Hold)

Progressions

Crab Walk (Lateral)Traveling Crab

Muscles

Primary: Glutes, Triceps, Shoulders

Secondary: Hamstrings, Core

Notes

Distinct from the static Animal Flow Crab hold — this is a locomotor conditioning drill more commonly seen in general fitness contexts.

Sources

Attribution: GMB Fitness / General S&C