Crab Kick

Learn how to do Crab Kick with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6 Abs ShouldersTricepsGlutes No equipment

Crab Kick is a No equipment exercise that primarily targets the Abs, with secondary activation of the Shoulders, Triceps, Glutes. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Crab Kick

A reverse tabletop position exercise where you alternately kick each leg forward to engage the core, glutes, and upper body.


Instructions:


  • Sit on the floor with your hands behind you, fingers pointing forward, and feet flat.

  • Lift your hips into a reverse tabletop position, engaging your core.

  • Kick one leg forward and upward while keeping your hips elevated.

  • Return the foot to the floor and alternate with the other leg.

  • Maintain controlled movements and steady breathing.


Common mistakes:


  • Dropping the hips during kicks.

  • Using momentum instead of controlled movement.

  • Shoulders collapsing forward.

  • Hands placed too far back or fingers pointing outward.

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Muscles & equipment

Primary muscleAbsSecondary muscleShouldersSecondary muscleTricepsSecondary muscleGlutes
EquipmentNo equipment

Calorie Calculator

MET 6
Estimated burn
210 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Crab Kick

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Shoulders, Triceps, Glutes
MET value
6
Calories (30 min, 70 kg)
≈ 210 cal
Video quality
4K with male and female demonstrations

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FAQ: Crab Kick

What muscles does Crab Kick work?

Crab Kick primarily targets the Abs, with secondary engagement of the Shoulders, Triceps, Glutes.

How do you do Crab Kick correctly?

A reverse tabletop position exercise where you alternately kick each leg forward to engage the core, glutes, and upper body. Instructions: Sit on the...

Is Crab Kick good for beginners?

Crab Kick has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Crab Kick?

Crab Kick requires: No equipment.

What are the benefits of Crab Kick?

Crab Kick strengthens the Abs, engages the Shoulders and Triceps and Glutes, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Crab Kick?

Similar exercises to Crab Kick include Bike, Dumbbell High Knees, Dumbbell Jumping Jacks, Elliptical Trainer. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Crab Kick better than Bike?

Both Crab Kick and Bike target the Abs. Crab Kick uses No equipment, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bike
MET 6

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Dumbbell High Knees
MET 7

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  • Dumbbells
Dumbbell Jumping Jacks
MET 7

Dumbbell Jumping Jacks

  • Dumbbells
Elliptical Trainer
MET 6

Elliptical Trainer

  • Elliptical Trainer
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Incline Running
MET 8

Incline Running

  • Treadmill

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