Lateral Crab Walk: How-to, Benefits & Variations
Lateral crab walks build full-body coordination and shoulder stability. Walk sideways in a reverse tabletop position. Targets triceps, core, and glutes simultaneously.
Lateral Crab Walk: How-to, Benefits & Variations
Imagine walking sideways in a low squat, hands behind you, belly pointing at the ceiling. That is a lateral crab walk, and it is harder than it sounds. Your triceps, core, glutes, and shoulders all fire at once. I use it as a warm-up that doubles as a reality check. If you cannot hold this position for 30 seconds, you have found gaps in your strength that need attention.
Peach Project 1
Sophie Jones
How to Do Lateral Crab Walks
Set up in the starting position for lateral crab walk. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Make sure this band stays tight... I don't want to see you step in and the band get baggy."
Complete the full range of motion. "I don't wanna see a baggy band. The band needs to stay tight the whole time."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "Slight flexion in the knees... squeezing through my glutes here."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The lateral crab walk directly supports this by targeting key muscle groups.
Coach's Tips
"Make sure this band stays tight... I don't want to see you step in and the band get baggy." - Sophie Jones
Sophie Jones
"I don't wanna see a baggy band. The band needs to stay tight the whole time." - Sophie Jones
Sophie Jones
"Slight flexion in the knees... squeezing through my glutes here." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The lateral crab walk loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The lateral crab walk targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The lateral crab walk directly addresses this.
Requires minimal equipment
No equipment needed. You can do the lateral crab walk at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the lateral crab walk with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
Join women building strength and confidence with certified trainers
Frequently Asked Questions
Related Exercises
Get lateral crab walks in a guided workout
Access 2 workouts featuring this exercise, plus personalized plans from Dr. Wellls.
Join women building strength and confidence with certified trainers
Your membership funds independent women's health research