Primary
Functional
Secondary
Triceps, Shoulders, Glutes
Equipment
None
Difficulty
Intermediate
Type
Push
See how Crab Walk (Functional) could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The crab walk builds triceps strength, hip extension power, and posterior chain engagement in a fun, locomotion-based exercise. This movement is the opposite of the bear crawl, working the muscles on the back of your body.
When to use it
Use for warm-ups or functional movement practice.
Who it's for
All levels wanting movement variety.
Point your fingers away from your body to protect your wrists. Squeeze your glutes to maintain hip elevation throughout—don't let your hips sag. Move opposite hand and foot together while keeping your hips high.
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Sit with hands behind you, knees bent, feet flat.
Lift hips into tabletop position.
Walk forward by moving opposite hand and foot.
Keep hips elevated throughout.
Move slowly and deliberately.
Point fingers away from body.
Squeeze glutes to maintain hip height.
Move slowly for control.
Engage core throughout.
Use for warm-ups, movement variety, or as a triceps and glute exercise. Excellent for breaking up monotony in training or as part of an animal movement warm-up circuit. Program 3-4 sets of 25-35 yards with 60 seconds rest.
Hips dropping which indicates weak core engagement.
Losing hip position during the Crab Walk (Functional) changes the loading pattern and can reduce the intended work for your Triceps. Keep your hips aligned with the setup cues and move only through the range you can control.
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) changes the loading pattern and can reduce the intended work for your Triceps. Keep your hips aligned with the setup cues and move only through the range you can control.
All levels wanting movement variety.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 25-35 yards. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Crab Walk (Functional) could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Crab Walk (Functional)
The Crab Walk (Functional) primarily targets the Triceps, Glutes, making it an effective exercise for functional development. Secondary muscles worked during the Crab Walk (Functional) include Shoulders, Core, providing additional training stimulus. Stabilizer muscles engaged include Hamstrings, Wrists.
Our library labels Crab Walk (Functional) as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Crab Walk (Functional). The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Crab Walk (Functional) is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Crab Walk (Functional) include: Bear Crawl (Slow Controlled), Glute Bridge, Bench Dips. These exercises target similar muscle groups as the Crab Walk (Functional) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.