Short answer: Crab walks, also called lateral band walks, are side steps taken in a half-squat with a resistance band around your legs. They strengthen the glutes in a standing, weight-bearing position, closer to how you use them in daily life. In the video, our chiropractor demonstrates how to keep the band stretched the whole time.
These exercises are general guidance. Do them as directed by your chiropractor.
How to do crab walks
- Place a resistance band just above your knees or around your ankles, as your chiropractor showed you.
- Stand with your feet hip-width apart so the band has light tension.
- Bend your knees and hips slightly into a quarter squat. Keep your chest up and your weight through your heels.
- Step sideways with your leading foot, keeping the band stretched.
- Bring your trailing foot in, but not all the way. The band should never go slack.
- Take 10 to 15 steps in one direction, then the same back the other way.
Sets, reps and holds
A good starting point is 2 to 3 rounds of 10 to 15 steps each way, or as your chiropractor directs. Rest for 30 to 60 seconds between rounds. A band around the ankles is harder than one above the knees.
Getting it right
- Letting the band go slack. Keep your feet at least hip-width apart throughout so both glutes keep working.
- Standing up tall. Stay in your quarter squat for the whole set.
- Knees caving in. Keep your knees in line with your toes.
- Swaying side to side. Keep your upper body still and step with control.
- Toes turning out. Keep your feet pointing forward.
Crab walks build on floor exercises like glute bridges and glute clams.
When to stop
Stop if the exercise causes sharp pain, or pins and needles in your legs or feet. Tell your chiropractor at your next visit, or call us on 03 9787 8518.