Crab walk
Full bodyintermediatetimedno equipment
Face-up quadrupedal walk: sitting with feet flat and hands behind the hips (fingers pointing toward the feet), the hips lift off the floor and the body travels by moving the opposite hand and foot together, forward (feet leading) and then backward.
How to do it
- Sit with knees bent ~90, feet flat hip width; place the hands flat behind the hips, fingers pointing forward toward the feet, arms straight.
- Lift the hips a few cm to roughly in line with shoulders/knees (not touching the floor); shoulders down away from the ears.
- Walk: step the right hand and left foot a short distance at the same time, then the left hand and right foot; hips stay level.
- Travel feet-first (forward) for several steps, then reverse hands-first (backward). Keep hands and feet close to the body; gaze forward/up.
Muscles worked
femorali, quadricipiti, addominali, tricipiti, glutei, deltoidi