quadsbody weight
crab pose (static)
crab pose (static) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on the floor with knees bent, feet flat and hip-width apart. Place your hands on the floor behind your hips with fingers pointing toward your feet.
Step 2. Press firmly through your hands and feet to drive your hips up toward the ceiling until your body forms a flat tabletop line from knees to shoulders.
Step 3. Squeeze your glutes hard at the top, pull your shoulder blades down and back to open your chest, and keep your neck long while looking forward.
Step 4. Hold this top supported position while breathing steadily, then lower your hips back to the floor with control.
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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