Moves/Crab Walkout to Supine Bridge

Crab Walkout to Supine Bridge

ID: 485

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Exercise Types:
Lower Squat, Lower Hinge
Contraindications:
Lower Back Problems, Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Neutral ribcage — avoid flaring ribs as you descend.
  3. 3. Full foot contact with the floor — heel, arch, and ball stay grounded.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.