Crab Walk: What is Crab Walk, How to Do It and Benefits

and feet back. What is it for? This is quite a versatile exercise. It is great as a pre-workout warm-up, but also as a cardio workout. It is good for building strength, mobility and joint stability. develop muscle mass, especially the muscles of the shoulders, core and buttocks.

, so that they are flat on the ground, with the toes pointing towards the feet.

The feet should be open like the pelvis or slightly wider.

Activate your core, press your hands and heels hard into the floor and squeeze your glutes to lift your hips several inches off the ground.

Supporting your body weight evenly with your hands, arms, legs and feet, walk backwards alternating steps with each hand and the opposite foot.

Always put your heel down first. The toe may not even touch the ground.

The head must be in line with the back, so as not to strain the neck: do not look down or up. The butt must not be too high.

After a few steps, change direction and go back to start.

Tip: To perform the exercise you can count the time or the repetitions. The ideal, for convenience, is the method of time. Start with 20 seconds, progressively increasing the duration of the exercise.

during exercise.

3. Taking too big steps

It is not true that taking too long steps makes the exercise more effective. In fact, the opposite is true. It is important to try to take as small and controlled steps as possible with your hands and feet. In this way you will be able to maintain the body more stable and without injury during exercise.

4. Rest on your wrists

Putting too much weight on your hands can make your wrists feel sore or even painful. Keep your weight evenly balanced between your hands and feet. And if you start to feel pain, stop and stretch your wrists.

and the stability of the shoulders. This also results in a reduction in the risk of injury.

Strengthen the core: This exercise requires a "core activation to improve balance" and reduce the risk of lower back injury. According to the Cleveland Clinic, training the core can also help improve posture while sitting or completing daily activities.

Warm Up Your Muscles: The crab walk is an excellent dynamic warm up exercise. By warming up the muscles before training, they become more able to activate, work and grow.

right above the knees is a great way to make this exercise a little more challenging, especially on the glutes. Before starting this variation of the glute crab walk, add tension to the band by pushing the knees outward. Raise your hips and keep tension on the band as you step back and forth. This will significantly increase the demands on the hip stabilizer muscles.

2. Raise your hips higher

The height at which your hips are held changes the difficulty of the exercise. Lifting your hips higher (keeping your elbows straight and a strong core) will add work for your glutes and core.

3. Change direction

Instead of doing the exercise just going back and forth, add a few side-to-side walks: this way your hips and shoulders will be engaged in a new plane of motion, with all-round strength benefits.