How to do a Crab Pose
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Crab Pose
Instructions for Proper Form
Crab Pose is a bodyweight exercise that primarily targets the glutes and hamstrings. By holding yourself up with your hands behind you and feet on the ground, it also engages the shoulders and core for stability. This is a great exercise for improving flexibility and strength in the posterior chain, as well as enhancing shoulder mobility.
- Sit on the floor with your legs bent and hands placed outside shoulder width with your fingers spread and pointing away from your body.
- Raise your hips off the floor keeping your arms extended feeling a stretch in front of your shoulders.
- Keep the movement controlled and slow raising your hips high enough to feel a comfortable stretch.
Alternatives & Variations to Crab Pose
1. Chest Expansion
11.7 mSCORESWAPPED 6,013 TIMESChest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.
2. Wall Pectoral Stretch
11.6 mSCORESWAPPED 5,934 TIMESWall Pectoral Stretch is a static stretch that primarily targets the chest muscles. This exercise involves placing your forearm and elbow against the wall and gently rotating your body away to stretch the pectoral muscles. It's an effective way to improve chest flexibility, enhance posture, and prevent muscle tightness, especially after upper body workouts.
3. Chest Doorway Stretch
11.5 mSCORESWAPPED 3,314 TIMESChest Doorway Stretch is a flexibility exercise that targets the muscles of the chest and shoulders. This stretch helps improve posture, increase the range of motion, and alleviate tightness in the chest and shoulders. Utilizing a doorway provides a stable anchor point, allowing you to control the depth of the stretch more effectively. This is particularly beneficial for those who experience tightness from activities like bench pressing or desk work.
4. Open Book Stretch
8.9 mSCORESWAPPED 436 TIMESOpen Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.
5. Walkout to Push Up
15.4 mSCORESWAPPED 226 TIMESCombines a forward walkout with a push-up, targeting the chest, shoulders, core, and arm muscles. This full-body exercise improves flexibility, stability, and strength, making it perfect for a dynamic warm-up or conditioning.
6. Wall Slide Stretch
5 mSCORESWAPPED 188 TIMESWall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.
7. Foam Roll Chest
5.9 mSCORESWAPPED 170 TIMESFoam Roll Chest is an excellent mobility and recovery exercise that primarily targets the chest and shoulder muscles. By using a foam roller, you can effectively alleviate tightness and improve flexibility in the pectoral muscles. This exercise is beneficial as a post-workout stretch or during recovery days to enhance muscle relaxation and reduce soreness.
8. Handle Band Pec Fly
44.6 mSCORESWAPPED 143 TIMESSimilar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of handle bands allows for more precise control over the angle of your resistance, as well as increases resistance as you progress through your range of motion. The lessened resistance at the start of the movement means you’ll place less tension on your shoulders.
9. Hug A Ball
4.6 mSCORESWAPPED 141 TIMESA Fitbod Favorite! Hug A Ball is a versatile exercise where you tightly hug a Stability Ball during crunches, squats, or lunges, enhancing core engagement and upper body activation. This addition of the Stability Ball introduces an element of resistance and instability, requiring increased muscle activation to maintain form and balance. It's particularly beneficial for strengthening the core, improving posture, and adding a unique challenge to traditional exercises, making it suitable for all fitness levels seeking to enhance their workout routine. 4, 8, 15, 16, 23 42
10. Child's Pose
3.7 mSCORESWAPPED 81 TIMESChild's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.