Exercise guide
Open Up Crab Walk
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Open Up Crab Walk is a dynamic compound movement that combines lateral lower-body stability with thoracic rotation to improve hip mobility and shoulder flexibility. It effectively targets the glutes and quads while engaging the core and upper body through a functional reaching motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your core engaged.
- Lower your hips into a half-squat position, keeping your weight centered over your mid-foot and heels.
- Bring your hands together in front of your chest to start.
How to do it
- Take a wide step to the side with your right foot, maintaining the squat depth.
- As you step, rotate your torso to the right and sweep your right arm back and upward in a large arc, opening your chest toward the side.
- Exhale during the reach, then bring your left foot toward your right to return to the starting stance while bringing your arm back to center.
- Repeat the movement by stepping with the left foot and opening the left arm, alternating sides as you move laterally.
Form checklist
- Keep your hips at a consistent height; avoid 'bobbing' up and down as you step.
- Ensure your knees stay aligned with your toes and do not cave inward.
- Follow your reaching hand with your eyes to maximize thoracic rotation.
- Keep your back flat and avoid rounding your shoulders forward.
Pro tips
- Focus on 'tearing the floor apart' with your feet to maximize glute medius activation during the lateral step.
- Squeeze your shoulder blades together at the peak of the reach to increase the stretch across your pectorals and engagement of the posterior deltoids.
Make it harder
- Place a mini-band just above your knees to increase lateral resistance for the glutes.
- Hold a light dumbbell in each hand to add a load to the rotational 'open up' phase.
Frequently asked
- What muscles does the open up crab walk work?
- The open up crab walk primarily targets the calves, glutes, and quadriceps, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the open up crab walk?
- The open up crab walk requires no equipment — just your body weight.
- Is the open up crab walk good for beginners?
- The open up crab walk is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Two Star JumpsAdvanced · calves, glutes, hamstrings, and quadriceps