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.
Since the Crab Pose acts as both a strength exercise and a mobility drill, the AI monitors your hold duration and subjective difficulty (RPE) to gauge shoulder and wrist tolerance. If your recovery metrics or HRV are low, the app may suggest shorter intervals to avoid straining the joints, or if you report wrist pain, it can instantly recommend the Glute Bridge as a wrist-friendly alternative.
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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