How to do the Crab Toe Touch
- Sit with knees bent and hands on the floor behind you.
- Press through your palms and feet to lift your hips.
- Kick one leg up and reach the opposite hand to your toe.
- Return hand and foot to the floor, then switch sides.
Full technique — 6 steps
- Sit on the floor with knees bent, feet flat, and hands flat on the floor behind your hips.
- Press through your palms and feet and lift your hips until your torso and thighs form a straight line.
- Kick one leg up straight and reach the opposite hand toward that foot, turning your torso toward it.
- Touch your toe or shin while the other hand and foot keep supporting you.
- Lower the hand and foot back to the floor under control and lift your hips again.
- Repeat on the other side, alternating sides each rep.
Common mistakes
- Letting hips sag between reps
- Kicking with a bent knee
- Reaching with the same-side hand
- Swinging arms for momentum
- Shrugging shoulders toward ears
Form cues
- Keep elbows straight
- Hand to opposite foot
- Kick the leg straight
- Push through your feet
- Lift hips before each reach
Quick answers
What muscles does the Crab Toe Touch work?
Primary: Abs 7/10, Glutes 6/10. Also works: Obliques 6/10, Hip flexors 5/10, Triceps 4/10, Front delts 4/10.
When should I do the Crab Toe Touch in a workout?
Accessory. Goes after the main lifts. ≈ 6 min with rest.
How many sets and reps of the Crab Toe Touch?
Strength: 3 sets of 8–12 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3 sets of 12–16 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 16–24 reps, rest 45 s, 3–4 reps in reserve.
