Reverse Crab

Technique

How to perform Reverse Crab

1. Sit on the floor with your knees bent and feet flat about hip-width apart.
2. Place your hands behind you, fingers pointing toward your heels, and straighten your arms to open your chest.
3. Press firmly through your hands and feet to lift your hips toward the ceiling until your torso forms a straight line from shoulders to knees, squeezing your glutes and engaging your core.
4. Gently draw your shoulder blades together while allowing your head to tip back only as far as is comfortable, feeling a broad stretch across your chest, front shoulders, and hip flexors.
5. Hold the stretch for the recommended duration, breathing deeply and keeping your hips elevated and ribs drawn down to avoid overarching your lower back.
6. To exit, exhale as you slowly lower your hips back to the floor under control, then release your hands and sit upright before repeating if desired.

Recommended external demonstration

Watch Reverse Crab

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Anterior Deltoid, Pectoralis Minor, Rectus Femoris, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.