Alternating Crab Flip to Froggy Push-Up to Kicks
This dynamic bodyweight sequence targets the entire core while challenging coordination and shoulder stability. It combines a reverse plank transition with an explosive push-up and leg extension.
HOW TO DO IT
- Start seated with hands behind you and knees bent.
- Lift hips and flip legs forward into a deep squat position.
- Place hands on the floor and jump feet back into a plank.
- Lower chest to the ground in a push-up motion.
- Explosively kick both legs straight up toward the ceiling.
- Land softly in the squat and alternate the leading leg.
COMMON MISTAKES
- Collapsing the hips during the crab-to-squat transition.
- Flaring elbows excessively wide during the push-up.
- Rushing the landing without absorbing impact through the legs.
- Failing to fully extend the legs during the kick.
TIPS
- Keep the core braced tightly during the flip transition.
- Drive through the palms to generate height for the kicks.
- Maintain a neutral spine throughout the push-up phase.
SAFETY
- Avoid this movement if you have current wrist or shoulder injuries.
- Ensure adequate overhead clearance before attempting the vertical kicks.
VARIATIONS
- Standard Crab Walk
- Burpee with Tuck Jump
- Plyometric Push-Up
- Froggy Hop
DETAILS
- Muscles
- Abdominals
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
VARIANT
Laterality: alternating
SIMILAR EXERCISES
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