This Awkward Exercise Fires Up Your Posterior Chain and Improves Your Squat Instantly
Squats are arguably the king of leg exercises. Not solely can they construct mammoth-sized legs and enhance core stability, however in addition they gentle up your total posterior chain. While the exercise is easy, any veteran lifter will let you know your squat is simply pretty much as good as your mobility permits. That’s why strikes like crab attain stretches are very important for maintaining your hips and glutes agile.
“The crab reach is a dynamic movement that improves thoracic spine mobility, strengthens the posterior chain, and enhances overall coordination,” says Tyler McDonald, NASM CPT, CNC. “This stretch helps open up the chest and shoulders while promoting a more thorough spinal extension, which can alleviate back stiffness and improve your posture.”
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Why It Works
“Better mobility allows for a deeper, more controlled squat with improved alignment of your body—leading to a reduced risk of injury,” McDonald says. “Enhanced thoracic and hip mobility ensures proper squat mechanics, leading to better force production, greater strength gains, and overall movement efficiency.”
Related: The Single Most Effective Cooldown Exercise to Boost Mobility on Leg Day
Muscles Worked
While working by means of squats with little to no weight is undoubtedly one of the simplest ways to higher your type and mobility, the crab attain stretch engages extra than simply the muscle tissue used whereas squatting.
“This movement primarily targets the glutes, hamstrings, and lower back while also engaging the shoulders, core, and thoracic spine,” McDonald provides. “The rotational aspect of the stretch activates [the] obliques and enhances mobility through the upper back, which is crucial for maintaining proper movement patterns in strength training and is useful when doing squats.”
Justin Steele
How to Do a Crab Reach Stretch
- Sit on the ground, legs bent, palms on the ground, wrists going through heels, to start.
- Lift hips off the bottom to start, then press up into tabletop whereas rotating torso till proper shoulder is stacked on left.
- Squeeze the glutes to maintain the hips from rotating.
- Reverse the motion for 1 rep.
- Alternate sides with every rep.
Related: 50 Best Back Exercises to Build Serious Mass in 2025