Crab Walk Squats
Description
Similar to the regular crab walk exercise, a fair amount of space is also necessary to execute this movement. The ideal location and time frame for execution would be in the aerobic room of your facility when there is a break between group classes. The long set duration in combination with the sculpting of the quads, buttocks, hamstrings, and the inner and outer thighs, make crab walk squats an excellent choice for weight loss and toning programs. As for the movement techniques, it is very important that following squat execution, the hips and knees be moved back down into a bent position. Doing this will keep the resistance on the targeted muscle groups.
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Execution
- Preferably, use one of the plastic barbells that are used in body pump type classes. If not, use a regular barbell but select a weight that is much less than what you are typically able to do while performing regular squats.
- Place the barbell across the back of the shoulders, spread the chest, flatten the back and position the legs shoulder width apart with toes pointed slightly outward.
- While maintaining spinal alignment, drive the hips back and bend the knees. At this point, your body position should resemble that of someone that is about to sit down on a chair. Extend the legs and drive back up to starting position, then slowly back down again.
- While keeping the legs bent and the buttocks out, slide the right leg towards the left. Take a side step with the left leg and repeat squat movement.
- Continue the shuffle / squat pattern until you cross the room or until muscular failure hits.
- Once you cross the room, alternate the movement pattern and continue, this time going in the opposite direction. Keep going back and fourth until muscular failure is reached.
- Repeat until the desired number of repetitions are completed.