crab walks (standing)

bum exercises

Standing crab walks are a great addition to your glute workout. And the best part is, you can do them anywhere.

As always, for additional gains, add weight to this exercise by holding a dumbbell, barbell or weight plate in both hands.

How to perform standing crab walks

Standing with a wide foot stance, bend your knees slightly and lower your hips so that you’re in a quarter squat position.

You will maintain this fixed position throughout the exercise.

To begin the crab walk simply shuffle your feet across the floor so that you are now ‘walking sideways’. Remember to maintain the wide stance and quarter squat position.

Do several laps of the gym floor!

Standing crab walks: Common mistakes to avoid

Be mindful not to pick your feet up off the floor. Keep in mind that this isn’t a ‘side step’ exercise. You should be shuffling your feet using your glutes, quads and hamstrings.

Sloppy form on any exercise is not recommended. If you are performing your crab walks with incorrect form, you may poorly engage the intended muscle groups, which will hinder your gains at best and result in injury at worst.

Finally, you should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.

Reps and sets

As with all exercises, your crab walks should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

And finally, more advanced lifters should consider their current strength and goals.