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Open Up Crab Walk

Step by step instructions, muscle activation and variants for the Open Up Crab Walk.

EasyTricepsGlutes

About this exercise

The Open Up Crab Walk is a bodyweight mobility and conditioning exercise performed in a reverse tabletop position, moving laterally while rotating to open the hips skyward with each step. It builds shoulder stability, glute and triceps strength, and thoracic mobility in a dynamic, coordinated pattern.

How to Perform

  • Sit on the floor with knees bent, feet flat, and hands on the floor behind your hips with fingers pointing away from your body
  • Press through your hands and feet to lift your hips off the floor into a crab position
  • Step one hand and the opposite foot to the side to begin moving laterally
  • As you step, rotate your hips upward to "open up," reaching one arm overhead if possible
  • Return to the crab position and continue walking in the same direction
  • After the desired number of steps, reverse direction
  • Keep your hips elevated throughout and move in a controlled, deliberate manner

Muscle Activation

Primary
TricepsGlutes
Secondary
HamstringsCoreRear shoulders

About the Open Up Crab Walk

The Open Up Crab Walk 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.

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