Crab Walk
The Crab Walk primarily works the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary activation of the Rectus Abdominis, Serratus Anterior and stabilizer support from the Erector Spinae, Trapezius (Upper). It is a bodyweight compound exercise at intermediate difficulty.
The Crab Walk is a intermediate compound exercise requiring no equipment, following a carry movement pattern. It primarily targets the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary engagement of the Rectus Abdominis, Serratus Anterior.
Walk forward and backward with hands and feet on the ground, face up.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Carry |
| Force | Static |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head) |
| Secondary | Rectus Abdominis, Serratus Anterior |
Muscles Worked
The Anterior Deltoid, Pectoralis Major (Sternal), and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Rectus Abdominis, and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Trapezius (Upper) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Rectus Abdominis (core)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Walk forward with controlled steps while maintaining upright posture.
- Keep shoulders level and core braced throughout movement.
Comments
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Keep your shoulder blades packed and your core braced for the entire duration.
- Walk with controlled, deliberate steps — don't shuffle or let your body sway.
- Maintain a neutral spine and resist leaning toward the loaded side.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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