Crab 90 90
Starting Posture
Start seated on the floor with your knees bent, feet flat on the floor, and hands placed behind your back with fingers pointing away from your body. Lift your hips off the floor so that your body forms a straight line from your shoulders to your feet.
How to Exercise
In the Crab 90 90 exercise, you will hold the crab position while bringing your knees to a 90-degree angle to the floor on both sides. Hold this position for a few seconds, then return to the starting position. Repeat for the desired number of repetitions.
Breath Control
Inhale as you lift your hips off the floor and bring your knees to a 90-degree angle, exhale as you return to the starting position.
Common errors
Avoid arching your lower back or letting your hips sag towards the floor. Keep your shoulders relaxed and away from your ears to prevent strain.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on keeping your core engaged throughout the exercise to support your back. You can increase the challenge by holding the position for a longer period of time or by adding a leg lift to the movement.
Cautions
Be mindful of any discomfort in your wrists or shoulders while in the crab position. Make sure to listen to your body and stop if you feel any pain. If you have any existing shoulder or wrist injuries, you may want to avoid this exercise.