Crab Walk (Functional)
Primary
Functional
Secondary
Triceps, Shoulders, Glutes
Equipment
None
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Crab Walk (Functional) is a functional pushing movement that primarily targets your functional. Use for warm-ups or functional movement practice.
Everything You Need to Know About the Crab Walk (Functional)
The Crab Walk (Functional) is a intermediate difficulty exercise that targets your Triceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for warm-ups or functional movement practice. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting movement variety. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Crab Walk (Functional) work?
Primary
Secondary
Stabilizers
Step-by-step: Crab Walk (Functional)
- 1
Sit with hands behind you, knees bent, feet flat.
- 2
Lift hips into tabletop position.
- 3
Walk forward by moving opposite hand and foot.
- 4
Keep hips elevated throughout.
- 5
Move slowly and deliberately.
What are the best tips for the Crab Walk (Functional)?
Point fingers away from body.
Squeeze glutes to maintain hip height.
Move slowly for control.
Engage core throughout.
Mistakes to watch for on the Crab Walk (Functional)
Hips dropping which indicates weak core engagement.
Losing hip position during the Crab Walk (Functional) shifts the loading pattern away from your Triceps and can compress your lower back. Stay planted and let your Triceps do the work.
Fingers pointing toward body.
During any pressing movement like the Crab Walk (Functional), this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Moving too quickly which reduces time under tension.
During any pressing movement like the Crab Walk (Functional), this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Losing hip elevation.
Losing hip position during the Crab Walk (Functional) shifts the loading pattern away from your Triceps and can compress your lower back. Stay planted and let your Triceps do the work.
Who should do the Crab Walk (Functional)?
All levels wanting movement variety.
How to Program the Crab Walk (Functional)
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 25-35 yards. Rest 60 seconds.
What are good alternatives to the Crab Walk (Functional)?
Bear Crawl (Slow Controlled)
Glute Bridge
Bench Dips
Other Variations
- Forward Crab Walk
- Backward Crab Walk
- Lateral Crab Walk
- Crab Walk with Toe Touch
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Crab Walk (Functional) — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Warm up wrists.
- Point fingers away.
- Keep hips elevated.