As temperatures drop, many Americans are retreating indoors, sparking a surge in interest for at-home workouts designed to counter holiday weight gain. The latest viral trend? The crab walk—a sideways movement inspired by the crustacean, which engages the core, glutes, and shoulders for a full-body workout.
Searches for indoor exercises have jumped 45 percent in recent weeks as people seek cold-weather fitness options. Experts at WalkFit, a walking app, have shared a step-by-step guide to mastering the move and explained why it’s so effective.
“Crab walking is a lateral exercise where you move sideways while supporting your body on your hands and feet, facing upward,” said David Sautter, a certified personal trainer at WalkFit. “Unlike regular walking, this position recruits muscles you don’t typically use, including the core, glutes, and shoulders, while challenging balance and coordination.”
Maintaining activity during winter is crucial, experts note. Exercise supports mental wellness and can help prevent seasonal affective disorder (SAD), which affects roughly 10 million Americans each year.
The crab walk, Sautter added, “boosts calorie burn, strengthens underused muscles, and adds variety to indoor workouts, making it accessible for beginners and advanced exercisers alike.”
How to Crab Walk
Warm-up: Begin with light cardio, such as marching or side steps, and dynamic stretches for hips, legs, and shoulders.
Position: Stand with feet hip-width apart, lower into a semi-squat, and engage your core.
Movement: Lead with one foot, taking small, controlled steps sideways, then follow with the other. Continue for 20–30 seconds, then reverse direction.
Reps: Beginners should do three sets of 20–30 seconds with 30–60 seconds rest. Advanced exercisers can do four to five sets of 30–45 seconds, adding speed, weights, or resistance bands for extra intensity.
Cool-down: Finish with gentle stretches for glutes, hips, quads, and shoulders, optionally adding 1–2 minutes of light walking in place.
The exercise is particularly beneficial for older adults, improving balance and coordination. A 2021 study involving 15 adults aged 65 and older found that six weeks of sideways walking—three sets of 10 meters, three days per week—improved walking speed by nearly 16 percent and boosted mobility and balance scores by 13.6 percent. Researchers noted the intervention reduced variability in step width and stance duration, indicating steadier, more controlled movement.
Falls remain the leading cause of injury and death among seniors in the U.S., with one in four adults over 65 experiencing a fall each year. According to the CDC, this results in more than 14 million falls annually, causing nearly nine million injuries. Experts stress that falls can often be prevented through screening, balance training, and targeted interventions to address individual risk factors.
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