Crab Pose
Expert Advice
Keep your fingers pointing towards your feet and drive through your palms and heels to fully engage your triceps and shoulders.
How-to-do Steps
- Sit on the floor with your knees bent and feet flat on the ground.
- Place your hands behind you with your fingers facing your feet.
- Lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Hold the pose for the desired time, keeping your core tight and hips lifted.
- Lower your hips back to the floor to release the pose.
Track Crab Pose in FitAI
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Muscles Worked
Crab Pose primarily targets the Glutes, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes20%
Abs20%
Secondary
Shoulders15%
Hamstrings15%
Quads15%
Traps10%
Triceps5%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Crab Pose work?
Crab Pose primarily targets the Glutes, Abs. Secondary muscles involved include Shoulders, Hamstrings, Quads, Traps, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Crab Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Crab Pose suitable for beginners?
Yes, Crab Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
