How to Do a Crab Kicks

  1. Sit on the floor with your hands behind you and feet flat on the ground, knees bent.
  2. Lift your hips off the floor to come into a reverse tabletop position and kick one leg out straight, keeping your hips lifted and core engaged.
  3. Return the kicked leg to the starting position and repeat with the other leg.

Muscles Affected


Primary muscles: Glutes, hamstrings, core

Secondary muscles:Shoulders, hamstrings

Equipment: None

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your hips lifted throughout the movement. Exhale as you kick your leg out. Inhale as you bring it back.


Sets And Reps

Do 2–3 sets of 10–15 kicks per leg.

Benefits of Crab Kicks

  1. Strengthens the glutes and hamstrings for better hip stability.
  2. Enhances core strength and shoulder stability.