Crab Pose

Crab Pose


This exercise involves getting on all fours with your hands and feet on the ground, and then lifting your hips up towards the ceiling while keeping your hands and feet in place. It is a great way to stretch and strengthen your core, arms, and legs.

Muscle Group

Equipment Required

Crab Pose Instructions

  1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
  2. Spread your fingers wide and press firmly into your hands to engage your arms.
  3. As you exhale, tuck your toes and lift your knees off the floor, straightening your legs and pressing your hips up and back into an inverted V-shape.
  4. Press your chest towards your thighs and lengthen your spine.
  5. Keep your head and neck relaxed, looking towards your feet.
  6. Hold the pose for 5-10 breaths, then release back down to your hands and knees.

Crab Pose Form & Visual

Crab Pose

Crab Pose Benefits

  • Strengthens leg muscles
  • Improves hip mobility
  • Increases core stability
  • Enhances coordination and balance
  • Can be done anywhere without equipment
  • Provides a low-impact workout

Crab Pose Muscles Worked

  • Triceps
  • Deltoids
  • Abdominals
  • Glutes
  • Quadriceps

Crab Pose Variations & Alternatives

  • Crab walk
  • Crab toe touches
  • Crab reach and kick
  • Crab dips
  • Crab crawl