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Glutes · Beginner

Isometric Crab

Reverse-tabletop hold for hip extension, shoulder support, and trunk control.

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Isometric Crab demonstration

Exercise overview

Training details

GlutesShouldersCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with the knees bent, feet flat, and hands behind you with fingers positioned comfortably.
  2. 02Press through the hands and feet to lift the hips into a reverse tabletop or crab position.
  3. 03Open the chest, keep the shoulders active, and distribute pressure across the entire hand.
  4. 04Hold the hips at the prescribed height without letting the knees collapse inward or the wrists buckle.
  5. 05Lower the hips under control when the hold ends and gently release the wrists.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCrab ReachesHarder progressionReverse Tabletop Hip ThrustsRelated variationTable Top Bridge RotationRelated variationCrab Twist Toe Touch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBear Plank KickbackComparable substituteBody Weight Glute Bridge MarchComparable substituteChinese Front PlankComparable substituteCable Standing External Shoulder RotationComparable substituteCable Seated Internal Shoulder RotationComparable substituteKettlebell Pirate Ships

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