Crab Walk
The Crab Walk is an elementary school gym class favorite, reinvented for adults. The crab is a brilliant exercise for adults who have desk jobs, as it opens the chest away from rounded shoulders, it builds scapular mobility, it extends the hip flexors, and it does all of this in extended ranges of motion. Notice how our athletes hold their hips level with their shoulders and knees.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Chest, Biceps
- Difficulty: Beginner
- Equipment: Body Only
Crab
- Begin seated on the ground, knees bent, with your feet flat on floor in front of you.
- Place your hands underneath your shoulders, fingers pointing out to the side, away from each other.
- Open your chest, pinch your shoulder blades together (retract), and press your hips high.
- Reach a flat body position where your hips are in line with your shoulders and knees.
- Now walk forward for time or distance.
- Be sure your elbows remain straight and your shoulder blades stay retracted at all times during the crab walk.
- Exercise: Ape
- Type of Exercise: Mobility
- Muscles: Quadriceps, Glutes, Hips
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Frog
- Type of Exercise: Mobility
- Muscles: Quadriceps, Glutes, Hips, Shoulders
- Difficulty: Beginner
- Equipment: Body Only
