Exercise
Crab
AdvancedAdvanced seated flow moving through extension and flexion with leg switches.
Setup instructions
Begin seated with hands on the mat behind the hips and knees bent. Only practice after strong Teaser, Neck Pull, and open-leg control. Keep shoulders broad and spine long at the start.
Breathing cues
Match breath to each transition; avoid holding through the flow.
Movement steps
- 1Lift the hips and extend the legs through a controlled pathway.
- 2Switch the cross of the legs in the air with precision.
- 3Lower and roll through the spine with control.
- 4Flow into the next repetition without pausing awkwardly.
Common mistakes
Using momentum for leg switches; collapsing the wrists; losing shoulder organisation; rushing transitions.
Safety notes
Break the exercise into segments until each phase is reliable. Avoid with wrist or acute back issues.
Connections
Related exercises
FAQs
Is Crab beginner-friendly?
No. Crab is an advanced classical exercise with complex transitions.
What muscles does Crab work?
Deep abdominals and hip flexors drive the flow; arms and shoulders support weight shifts.
What is Crab good for?
It challenges advanced coordination, strength, and movement fluency.
How do I learn Crab safely?
Isolate hip lift, leg switch, and roll-down phases before linking the full flow.