Bridge to Crab Reach

Bridge to Crab Reach is a dynamic bodyweight exercise that combines strength, mobility and balance. This exercise targets the core muscles, glutes and shoulders, while improving mobility in the thorax and hips. It works both as a strength exercise and a good stretch for the whole body.

Correct form and technique

How to perform the Bridge to Crab Reach with proper technique:

  1. Start in a bridge position with your feet flat on the floor and your hands placed behind you, with your fingers pointing forward.
  2. Press your hips up towards the ceiling and lift your chest up by engaging your glutes and core.
  3. Lift one arm off the floor and slowly rotate your body as you extend your arm overhead and back, reaching diagonally across your body.
  4. Hold the position for a moment to feel the stretch in your shoulder and hip, before returning to the starting position and repeating on the other side.

Make sure to keep your hips high and your body stable to maximize the stretch and strength throughout the movement.

Common errors

Avoid these common mistakes during Bridge to Crab Reach:

  • Lowered Hips: Make sure the hips remain raised throughout the exercise to engage the glutes maximally.
  • Poor rotation: Don't rush through the rotation. Take the time to stretch out fully and open up the shoulder and chest area.
  • Incorrect hand placement: Place your hands correctly under your shoulders to ensure good support and avoid wrist injuries.

Modifications and variations

Here are some ways you can adapt the Bridge to Crab Reach to your fitness level:

  • Beginners: Perform the exercise without lifting the arm as high, and focus on building strength and balance gradually.
  • Advanced: Add extra repetitions or perform the exercise with a kettlebell to challenge your balance and strength even more.

Number of repetitions and sets

Perform 8-10 repetitions on each side in 2-3 sets , depending on strength level and mobility. Gradually increase the number of repetitions as you get stronger and more comfortable with the movement.

Breathing technique

Inhale as you prepare for the rotation and exhale as you reach overhead to maintain a steady rhythm and control throughout the movement.

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