Lateral High Knees

Bridge to Crab Reach is a mobility and strength exercise that activates the core, shoulders, hips and back. This exercise is great for improving flexibility and body control, and is often used in Animal Flow programs and mobility training. The Bridge to Crab Reach combines a bridge position with a rotating movement, which helps open up the chest and hips, while strengthening the core and shoulders.

Correct form and technique

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

  1. Start in a crab position with your hands placed on the ground behind you, feet hip-width apart and knees bent.
  2. Press the hips up into a bridge (crab bridge) and tighten the gluteal muscles.
  3. Keeping your hips stable, lift one arm over your head, while rotating your body and extending your arm to the opposite side.
  4. Hold the position for a few seconds, then return to the starting position in a controlled manner. Switch arms and repeat on the other side.

Focus on keeping your core tight and hips lifted throughout the movement to get the maximum effect from the exercise.

Common errors

Avoid these common mistakes during Bridge to Crab Reach:

  • Dropped Hips: Make sure the hips are kept raised throughout the movement to avoid losing stability.
  • Poor control in the rotation: Avoid overrotating. Keep the movement controlled and stable to protect your back and shoulders.
  • For quick execution: Perform the exercise slowly and controlled to get the most out of each movement.

Modifications and variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise with a lower hip lift, or focus on just the bridge position before adding the rotation.
  • Advanced: Add weights, like a dumbbell, for extra challenge, or perform the movement faster as part of a high-intensity workout.

Number of repetitions and sets

Perform 6-8 repetitions per side in 2-3 sets , depending on your strength level. Focus on control and proper form before increasing the intensity.

Breathing technique

Inhale as you return to the starting position, and exhale as you raise your arm and rotate your body. This helps you maintain core stability and control of movement.

Back to blog