Level: Intermediate, Advanced.
Crab walk is a great way to work your glutes against resistance in a very functional way. The band placement is critical here. A 2018 study by Lewis et al demonstrated that a band at the feet generated better gluteal activity, without increasing TFL (tensor fascia lata) activity than a band at the ankles or the knees. It also feels so much better to perform your crab walk this way! The following video gives you a great guide to this fabulous exercise.
- In sitting, place a loop of theratubing or a resistance band (around 15cm-20cm in diameter) around your feet. It should go across your feet at shoe lace level.
- Stand up and look for a clear pathway (to the right first), where you can sidestep for around 20-30 steps. (Or some combination of this eg 10 steps repeated 3 x)
- Make sure feet are level, hip width apart and toes are pointing straight ahead.
- Hinge at your hips so that you are in a forward lean position. Your lumbar spine should be neutral and your shoulder blades should be drawn down and back gently with chin tucked lightly and your gaze directed towards the floor.
- Breathe in and as you breathe out take a step sideways with your right foot (you will be working against the resistance of the band).
- Breathe in and move your left foot sideways towards the right so that your feet are again hip width apart.
- Continue for around 20-30 steps. You should feel your glutes working hard, at around the back pocket area. Change directions and repeat with the left leg leading.
- Keep your body weight into your heels throughout. Take your time.
- Don’t let your feet come to close together
- Maintain your neutral lumbar spine throughout.
- Relax your neck and shoulders.
- Ensure that your knee caps track in line with your 2nd toes and don’t move in towards each other.
- If you only feel uncomfortable on the outsides of your hips, turn your big toes out to 1 O’clock and 11 O’clock and repeat as above.
Make it Harder
- Use a band with more resistance.
- Increase the number of steps.