How to Do a Crab Walk in Calisthenics Exercise

The crab walk works your outer thigh and glute muscles while also giving you a good cardio workout. You do the crab walk in a squatting position. For an easier version of the exercise, just go into a mild squat. For a real workout, take the squat as deeply as you can.

Instructions

Difficulty: Moderately Easy

1. Stand with your feet a little more than hip-distance apart to prepare for the squat.
2. Engage your abs, keep your hips back and come into a squat position that you're comfortable with. Check your back to make sure it's straight rather than arched before you continue with the crab walk exercise.
3. Use your arms to balance, either by holding them straight out in front of you, crossing your arms in front of your chest or bringing your hands together in front of your chest.
4. Transfer your weight onto one foot, then take a long step to the side with your free leg.
5. Bring your feet together right underneath your body. Change weight and take another step.
6. Complete a crab walk set in the other direction to work out both sides of your body equally. When you're done with your set, return to the starting position.

Tips & Warnings

• Count the number of steps you take because you must repeat the same number of steps on the second side.
• Challenge yourself by carrying a weight plate or barbell as you do the crab walk. Alternatively, you can use O-loop resistance bands around your ankles to create a more intense leg exercise.
• If the crab walk is too difficult for you to perform because of flexibility or mobility problems, do it from a fully standing position. As you gain flexibility, incorporate a small squat.