Holman Crab Reach to Crab Kick
This dynamic bodyweight movement targets the abdominal core while challenging hip mobility and shoulder stability. It builds functional strength by combining a deep posterior stretch with an explosive anterior kick.
HOW TO DO IT
- Sit on the floor with hands behind you and knees bent.
- Lift your hips into a reverse tabletop position.
- Reach one arm under your torso while rotating your shoulders.
- Kick the opposite leg straight up towards the ceiling.
- Return to the starting crab position and repeat on the other side.
COMMON MISTAKES
- Letting hips sag toward the floor during the reach.
- Bending the knee of the kicking leg.
- Looking down instead of tracking the moving hand.
TIPS
- Drive through your palms and heels to keep hips high.
- Initiate the reach by rotating the ribcage, not just the arm.
- Keep the kicking leg straight to maximize hamstring engagement.
VARIATIONS
- Standard Crab Walk
- Reverse Tabletop Hold
- Supine Leg Kick
DETAILS
- Muscles
- Abdominals
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
SIMILAR EXERCISES
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