Targets glutes and outer hips
Requires a resistance band
Great as a lower body warm-up
Beginner-friendly
Can be done at home or the gym
Step 1
Loop a resistance band around your ankles or just above your knees. Stand with your feet hip-width apart, toes pointing forward and knees tracking over your toes. Bend your knees and lean forward slightly, keeping your back between 45 and 90 degrees relative to your hips. Brace your core. This is your starting position.
Step 2
Keeping that position, step your left foot out to the side so your feet are slightly wider than shoulder-width apart. Keep the tension in the band throughout, avoiding the urge to let your knees cave inward as you step.
Step 3
Bring your right foot in to return to the starting width, maintaining the squat the entire time. Never bring your feet fully together - you want to feel tension in the band the entire time. That's one rep. Complete all reps stepping in one direction, then repeat in the opposite direction. A common mistake is standing up between steps, so stay low and keep the movement slow and controlled throughout. You should feel it in your legs and glutes.
Exercise Benefits
The crab walk is brilliant for activating the gluteus medius, the muscle responsible for hip stability and keeping your knees tracking correctly during squats, lunges and running. The resistance band keeps constant tension on your outer hips and inner thighs throughout, making it more effective than bodyweight alone. Use it as a glute warm-up before lower-body sessions, or throw it into a circuit for an added burn.
