This Awkward Exercise Fires Up Your Posterior Chain and Improves Your Squat Instantly

Squats are arguably the king of leg exercises. Not only can they build mammoth-sized legs and improve core stability, but they also light up your entire posterior chain. While the exercise is straightforward, any veteran lifter will tell you your squat is only as good as your mobility allows. That's why moves like crab reach stretches are vital for keeping 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 through squats with little to no weight is undoubtedly the best way to better your form and mobility, the crab reach stretch engages more than just the muscles used while squatting. 

"This movement primarily targets the glutes, hamstrings, and lower back while also engaging the shoulders, core, and thoracic spine," McDonald adds. "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." 

How to Do a Crab Reach Stretch

1. Sit on the floor, legs bent, hands on the floor, wrists facing heels, to start. 
2. Lift hips off the ground to start, then press up into tabletop while rotating torso until right shoulder is stacked on left. 
3. Squeeze the glutes to keep the hips from rotating. 
4. Reverse the movement for 1 rep. 
5. Alternate sides with each rep.

Related: 50 Best Back Exercises to Build Serious Mass in 2025