Crab Toe Touch
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCore · Rotation
- Secondary muscles
- Obliques, Hip Flexors
- Body part
- Core
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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From a face-up crab position, you reach one hand across to the opposite raised foot, forcing the trunk to rotate while your hips and shoulders hold you off the floor. No equipment is involved, and each rep doubles as a shoulder and hip mobility check, so expect higher reps per side rather than any added load.
How to do the Crab Toe Touch
- Start by sitting on the ground with your knees bent and feet flat on the floor.
- Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
- Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Tip: Pivot on the back foot and let the hips turn with the shoulders so the rotation is shared across the whole body.
Muscles worked
Primary
Abs · Core
The obliques rotate the torso and resist the return, and you should feel the side of the waist tighten on each side as you turn.
Secondary
- Obliques — The obliques are the prime movers, with the internal and external obliques on opposite sides working together to turn the trunk.
- Hip Flexors
Common mistakes
- Twisting from the lower back — the rotation should come from the mid back and hips; keep the lower back neutral and let the hips turn with you on standing variations.
- Using the arms to swing — on cable and band rotations the arms stay locked out in front of you and the torso does the turning.
- Rushing the reps — control the return and pause briefly at the end range on each side instead of bouncing back and forth.
- Loading barbell twists heavy — gravity barely resists rotation, so keep barbell twists light and controlled, and use a cable or band when you want real rotational load.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Rotations work at the end of a session with the other core work, or as a warm-up before throws and rotational sports. Superset cable rotations with a cable side bend or pull-through on the same stack.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Crab Toe Touch work?
The Crab Toe Touch primarily works the abs. It also involves the obliques and hip flexors, which assist the movement and stabilise the joints.
Is the Crab Toe Touch good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Crab Toe Touch with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Crab Toe Touch?
If you cannot do the Crab Toe Touch, try the Legs Raised Weighted Russian Twist, the Russian Twist or the Cable Torso Rotation. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Crab Toe Touch, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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