Setup and loading
Seated, hands planted behind you and feet in front, hips raised.
How to do the crab toe touch step by step
- In a crab position with your hips up.
- Kick one leg up.
- Reach the opposite hand to touch your foot.
- Return and repeat on the other side.
Form cues
- Hips high the whole time
- Fingers pointing toward your feet
- Steady rhythm
Common mistakes
- Sitting down between reps
- Shrugged shoulders
- Losing the rhythm
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Sets and reps for your goal
Core & Stability
3 x 16-20 alternating · rest 45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
Mobility
2 x 10 per side2-3 sets of 30-60 seconds or 8-10 slow reps. Daily or before training.
Work in a pain-free range with slow breathing. A little often is better than a lot once in a while.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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