The crab toe-touch is a full-body exercise targeting the glutes, hamstrings, quads, and core. It is a challenging move that trains balance, core strength, and many muscle groups, making it work well in a time-efficient bodyweight circuit workout.
Builds muscular endurance and strength
Stretches the biceps and develops shoulder extension to maintain tabletop position
Adds extra core and hip flexor strength emphasis beyond normal glute bridges or hip thrusts
Start on the floor with your knees bent, your feet hip-distance apart, and your hands placed on the ground behind you. Lift your hips off the ground, making sure to keep your neck neutral and core engaged. This will be your starting position.
Kick one leg up and reach towards your toe with your opposite arm. Do not let your hips drop while performing this portion of the move. The higher you keep your hips, the more challenging the move will be.
Hold for a brief count before return to the starting position and switching arms and legs.
Keep alternating for the desired number of repetitions.