Protected preview
Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Equipment
- Bodyweight
Crab Pose
4 steps Updated 29/08/2026
Crab Pose is a bodyweight exercise targeting Glutes (gluteus maximus, gluteus mideus), Hamstrings (Biceps Femoris.
Step by step
How to perform it
- Begin by sitting on the floor with your legs bent, feet flat on the floor, and hands placed behind you with your fingers pointing towards your body.
- Engage your core and press through your palms and feet to lift your hips off the floor, creating a tabletop position with your body.
- Hold this position, ensuring your hips are lifted high and your torso is parallel to the floor, while keeping your head in line with your spine.
- After holding the position for the desired duration, slowly lower your hips back to the floor and return to the starting position.
Continue from here
Variations and related exercises
3 Leg Dog Pose
Alternating Hamstring Curl With Punch
Alternating Leg Downward Dog
Archer Step Back
Last updated: 29/08/2026
Back to all exercises
Crab Pose
Add it to your program
Build a program