Crab Pose
Description
Crab Pose (also called Reverse Tabletop) is a strength and flexibility exercise where you sit on the floor, place your hands behind you, and press your hips up to form a tabletop shape. It strengthens the triceps and glutes while opening the chest, shoulders, and hip flexors. You can hold the position or "crab walk" forward and back.
Equipment Required
Crab Pose Instructions
- Sit on the floor with knees bent and feet flat on the floor, hip-width apart.
- Place your hands on the floor behind your hips, fingers pointing toward your feet (or sideways for less strain).
- Press through your hands and feet to lift your hips up toward the ceiling.
- Continue lifting until your body forms a tabletop — straight line from knees to shoulders.
- Squeeze your glutes hard. Open your chest by pulling your shoulder blades down and back.
- Look forward or slightly up.
- Hold for 20 to 60 seconds, or “crab walk” forward and back by alternating opposite hand and foot.
- Lower your hips back to the floor under control.
Crab Pose Form & Visual
Crab Pose Benefits
- Strengthens the triceps, glutes, and posterior shoulders
- Opens the chest, shoulders, and hip flexors
- Counteracts forward-hunched posture
- Builds wrist and shoulder stability
- No equipment needed
- Engaging combined exercise
Crab Pose Muscles Worked
- Triceps brachii
- Gluteus maximus
- Posterior deltoid
- Hamstrings
- Pectoralis major (stretched)
- Hip flexors (stretched)
Crab Pose Variations & Alternatives
- Reverse Plank (legs straight — harder)
- Crab Walk (forward and back)
- Crab Toe Touch (lift opposite hand to opposite foot)
- Crab Kick (kick one leg up at a time)
- Shoulder Bridge (without arms)
