Crab Walks for Single Parents: Races, Relays and Form

Ask a six-year-old to do a plank and you get a groan. Ask them to race you across the living room as a crab and they will be on the floor before you finish the sentence. That is why I love crab walks for single parents. It is a proper shoulder, core and glute exercise for you, and a game for them, which means you can train without needing anyone to mind the kids.

I have used crab walks in my Archway classes for years, and the same thing happens every time: adults start laughing, then about 20 seconds in, they go quiet because their shoulders and hips are working harder than expected. Here is how to do them properly, how to make them easier or harder, and a handful of races and relays to turn them into a family workout.

What a crab walk actually works

You sit on the floor, put your hands behind you and your feet in front, lift your bottom and walk on all fours, belly facing the ceiling. Done well, it hits:

• The back of your shoulders and triceps, which hold you up.
• Your glutes and hamstrings, which keep your hips off the floor.
• Your core, which stops you twisting and sagging as you move.
• The front of your shoulders and chest, which get a stretch. Most parents spend all day hunched forward over buggies, phones and laptops, so this opening is welcome.

Crab walks for single parents: technique tips for adults

1. Set up. Sit with knees bent and feet flat, hip-width apart. Place your hands on the floor behind your hips, fingers pointing towards your feet or slightly out to the side, whichever is kinder on your wrists.
2. Lift. Squeeze your bottom and lift your hips a few centimetres off the floor. You do not need a full tabletop.
3. Move opposite hand and foot. Right hand and left foot step together, then left hand and right foot. Small steps.
4. Keep your chest open. Think “proud chest”, shoulders pulled back and away from your ears.
5. Breathe. Parents hold their breath on this one more than almost any other move.

Start with 10 to 15 seconds forwards, rest, then 10 to 15 seconds backwards. Backwards is usually harder on the shoulders.

Make it easier

• Static crab hold: lift your hips and hold for 10 seconds without walking.
• Crab toe taps: stay in place and tap one foot forward, then the other.
• Hips lower: lift only just off the floor.

Make it harder

• Sideways crab: travel left and right across the room.
• Crab reach: hold the crab, lift one hand and reach it across your body to the ceiling, then swap.
• Tabletop pause: every 4 steps, push your hips up level with your knees for 2 seconds.

Stop if

Crab walks put a lot of load through wrists and the front of the shoulders. If you get a sharp or pinching pain, stop. Try making fists, or putting hands on a step or sofa edge to reduce the angle. If you have an existing shoulder or wrist injury, check with a GP or physio first.

Crab walk games for solo parents and kids

The whole point of crab walks for single parents is that you can do them with the kids around. Here are the games my clients use at home.

1. Crab race (hallway or living room)

Line up at one end. First crab to touch the far wall wins. Best of five. Give younger kids a head start so they win sometimes. You will get 5 sets of 10 to 20 seconds without trying.

2. Crab relay with a teddy

Balance a soft toy on your tummy and crab walk to the sofa without dropping it. Then pass it to the next crab. This forces you to keep your hips level, which is excellent core work.

3. Crab football

Use a soft ball. Everyone stays in crab position and can only kick. Play to three goals. Rest when the kids squabble about the score.

4. Bridge and tunnel

You hold a high crab hold while a little one crawls under you. Swap roles if they are old enough. Each crawl is a 5 to 10 second hold for you.

If you have toddlers and older kids, my post on indoor games to keep kids active has more ideas for rainy afternoons.

A 12-minute crab walk family circuit

After tea, before bath. Do each move for 30 seconds, rest 30 seconds, then go round 3 times.

1. Crab walk forwards and back
2. Squats (kids count them out loud)
3. Crab toe taps
4. Bear crawls, which work the opposite side of the body

Bear crawls (face down) and crab walks (face up) pair nicely because they balance each other out. If you want more structure for training with kids, my single parent fitness guide is a good next read, along with exercising with your kids.

Where a bootcamp class fits

Crab walks at home are great, but kids usually set the pace and the rules. In my classes, I watch your hand position, hip height and shoulders, and give you the easier or harder option that suits you. We use crab walks and bear crawls in warm-ups and finishers, especially in the SYP Recharge energy class, which is built around quick, playful movement that wakes you up.

FAQs

Are crab walks good for adults?

Yes. They work the shoulders, triceps, glutes and core, and open up the chest. Start with short bursts and build up, as adults often find them harder than they look.

Why do crab walks hurt my wrists?

Your wrists are bent back with your bodyweight on them. Turn your fingers out to the side, try fists, or put your hands on a raised surface. If pain continues, get it checked.

How many crab walks should I do?

For most beginners, 4 to 6 rounds of 15 to 20 seconds is plenty. As you get stronger, go to 30 seconds or add the harder versions.

What age can kids do crab walks?

Most toddlers can try a version once they are walking confidently. Keep it short and fun, and never put weight on a child who is in crab position.

Book your first class

If you want a session where someone else runs the games for a change, come along. SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, with no more than 10 people, all fitness levels welcome and £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If you have a friend or family member who wants to train with you, I also offer partner personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.