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Crab Pose Alternative

12 substitute exercises that target the same muscles

1
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
2
Mountain Climber Lunge demonstration

Mountain Climber Lunge
3
Side Kick Burpee demonstration

Side Kick Burpee
4
Silent Burpee demonstration

Silent Burpee
5
Tiger Curl Pose demonstration

Tiger Curl Pose
6
Full Planche Push-Up demonstration

Full Planche Push-Up
7
Kettlebell Turkish Get-Up (Squat Style) demonstration

Kettlebell Turkish Get-Up (Squat Style)
8
3 Leg Chaturanga Pose demonstration

3 Leg Chaturanga Pose
9
Table Top Bridge demonstration

Table Top Bridge
10
Step Knee Thrust demonstration

Step Knee Thrust
11
Archer Stepback demonstration

Archer Stepback
12
Alternate Single Leg Raise Plank demonstration

Alternate Single Leg Raise Plank

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Crab Pose trains

Primary Gluteus Maximus Rectus Abdominis Triceps Brachii

Secondary Deltoid Anterior Quadriceps

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