Crab
Plane of Motion
Sagittal
Muscle Focus
Spinal Flexors & Anterior Stabilizers
Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis
Keeps the spine flexed, in a c-curve and rounded throughout the entire exercise.
The TA provides lumbo-pelvic stabilization and support for the spine in flexion.
Other Muscles at Play
Hip flexors maintain the flexion at the hip and keep the legs off the floor.
Hip extensors extend the legs overhead and resist gravity when overhead. They also assist when rolling back up.
Hip external rotators keep the legs turned out.
Knee extensors and elbow flexors create tension to pull the feet toward the hips.
The hip extensors, knee extensors & abdominals co-contract to lift the pelvis up and over the knees and on the return.
Objectives
Strengthening the abdominal muscles while improving torso coordination and stability.
Focus on extending the legs while keeping the pelvis stable to improve balance and coordination.
Stretch the posterior chain.
Focus on breathing to synchronize the movement.