How to Do Crab Pose

Crab Pose is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Crab Pose

  1. 01Sit on the floor with your knees bent and feet flat on the ground.
  2. 02Place your hands behind you with fingers pointing towards your heels.
  3. 03Press through your palms and heels to lift your hips toward the ceiling.
  4. 04Keep your gaze directed upward and hold the position while maintaining a neutral spine.
  5. 05Lower your hips back to the floor with control to complete the rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Crab Pose

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Actively bridge the hips upward while retracting the shoulder blades to maximize thoracic opening.

Same coaching engine used inside the A90 app

05 / FAQ

Crab Pose questions

What muscles does Crab Pose work?

Crab Pose is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Crab Pose correctly?

Sit on the floor with your knees bent and feet flat on the ground. Place your hands behind you with fingers pointing towards your heels. Press through your palms and heels to lift your hips toward the ceiling. Keep your gaze directed upward and hold the position while maintaining a neutral spine. Lower your hips back to the floor with control to complete the rep.

What is the A90 coach tip for Crab Pose?

Actively bridge the hips upward while retracting the shoulder blades to maximize thoracic opening.

Is Crab Pose suitable for beginners?

Crab Pose is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Crab Pose?

No. Crab Pose is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes crab pose into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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