CRAB WALKS (STANDING)
Standing crab walks are a great addition to your glute workout. And the best part is, you can do them anywhere.
As always, for additional gains, add weight to this exercise by holding a dumbbell, barbell or weight plate in both hands.
How to perform standing crab walks
Standing with a wide foot stance, bend your knees slightly and lower your hips so that you’re in a quarter squat position.
You will maintain this fixed position throughout the exercise.
To begin the crab walk simply shuﬄe your feet across the ﬂoor so that you are now ‘walking sideways’. Remember to maintain the wide stance and quarter squat position.
Do several laps of the gym ﬂoor!
Standing crab walks: Common mistakes to avoid
Be mindful not to pick your feet up off the floor. Keep in mind that this isn’t a ‘side step’ exercise. You should be shuffling your feet using your glutes, quads and hamstrings.
Sloppy form on any exercise is not recommended. If you are performing your crab walks with incorrect form, you may poorly engage the intended muscle groups, which will hinder your gains at best and result in injury at worst.
Finally, you should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.
Reps and sets
As with all exercises, your crab walks should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.
Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.
And finally, more advanced lifters should consider their current strength and goals.
Beyond crab walks...
More bum exercises coming soon...
Just so you know, this list of bum exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.