quadsbody weight
crab pose (dynamic)
crab pose (dynamic) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Begin sitting on the floor in the same setup position with feet flat and hands placed behind your hips.
Step 2. Press through your hands and feet to lift your hips up into the full tabletop hold, fully engaging your glutes and chest at the top for a brief pause.
Step 3. Slowly lower your hips back down toward the floor under control, returning to the unweighted sitting position.
Step 4. Smoothly repeat this transition between the floor and the top hold, keeping the movement fluid and controlled.
Muscles & body parts
Primary muscles
quads
Secondary muscles
chestglutes
Primary body parts
thighschest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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