Step by step instructions, muscle activation and variants for the Crab Knee to Elbow.
The crab knee to elbow is a bodyweight core exercise performed in the crab position — seated with hands and feet on the floor, hips raised. You alternately drive each knee toward the opposite elbow, creating rotational tension in the core. The movement develops anti-rotation strength, coordination, and triceps stability.
Common mistakes content is coming soon.
The Crab Knee to Elbow is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.