Crab Pose
The Crab Pose is a bodyweight isometric hold that strengthens the posterior chain and core while improving shoulder mobility. It involves lifting the hips into a reverse tabletop position to engage the glutes, triceps, and stabilizing muscles of the trunk.
Iridium manages progressive overload for this isometric hold by tracking duration and RPE trends, increasing time targets only when your perceived exertion drops. The AI cross-references the fatigue status of your anterior delts and triceps to ensure this stability work does not interfere with recovery from heavy pressing movements. If your 7-day history shows high fatigue in these secondary movers, Iridium adjusts the prescribed volume to match your available recovery capacity.
Form Cues
- Plant your hands firmly behind you with fingers pointing toward your feet or slightly outward
- Drive through your heels to lift your hips until your torso is parallel to the floor
- Squeeze your glutes and brace your abs to maintain a flat tabletop position
- Press your chest up and pull your shoulders back to avoid rounding forward
- Don't let your hips sag toward the floor during the hold
- Don't shrug your shoulders up toward your ears
- Don't allow your knees to collapse inward
- Don't hyperextend your neck by dropping your head too far back
Common Mistakes
- Sagging hips
- Rounding shoulders forward
- Hyperextending the lower back
- Placing hands too far back
- Holding breath
Muscles Worked
This exercise primarily targets the core and glutes to establish pelvic stability and hip extension. It heavily utilizes the triceps and anterior deltoids to support the upper body, while simultaneously providing a beneficial stretch for the chest and biceps.
Primary
Secondary
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