Which muscles does the crab walk work?

The crab walk mainly works your triceps and glutes. It also involves your shoulders and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the crab walk in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Crab Walk: how to do it and muscles worked

The crab walk mainly works your triceps and glutes, with help from your shoulders and abs. You need bodyweight (no equipment).

Muscles worked

Main

Helping

How to do the crab walk

1
Sit on the floor with your knees bent and feet flat. Place your hands behind you with your fingers pointing toward your feet, then lift your hips off the floor.
2
Walk forward, backward or sideways by moving opposite hand and foot together. Keep your hips high and your arms and shoulders strong, with small, controlled steps.
3
Move for 20 to 40 seconds while breathing steadily, then rest. Keep your chin slightly tucked and your core tight.

Form tip: Keep your hips lifted and do not let them sag. Move slowly if your wrists or shoulders feel strained.

Common questions

Which muscles does the crab walk work?: The crab walk mainly works your triceps and glutes. It also involves your shoulders and abs.
What equipment do I need for the crab walk?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the crab walk in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More triceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.