Crow Pose
A yoga-derived arm balance with knees outside elbows. Builds foundational balance skills.
Short answer
Crow Pose: a beginner bodyweight exercise for the shoulders and core. It needs no equipment. A typical target: 15-45 seconds. Once it feels easy, “Crane Pose” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Squat with hands on floor.
Place knees outside upper arms.
Lean forward shifting weight to hands.
Lift feet and hold.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the crow pose work?
Very similar to the frog stand but with the knees higher on the arms and the back rounded more. The anterior deltoids and the serratus anterior take the load, with the serratus doing the protraction that keeps the shoulder blades stable. The core holds the rounded position and the hip flexors keep the knees tucked. The wrists take substantial extension under load. It builds the same qualities as the frog stand and is a useful alternative if you find the position more comfortable.
Primary Muscles
Secondary Muscles
How to train it
Hold 15 to 45 seconds, practised most days. Progress by lifting the head higher and straightening the arms more, which increases the load on the shoulders. From here the natural next steps are the tuck planche or, with practice, a crow to handstand transition. Prepare the wrists before every session.
If you are stuck
Looking down is the fault that tips people forward onto their face - keep the gaze slightly ahead of your hands, which shifts the weight back. Not rounding the back removes the shelf that the knees sit on and makes the position much harder to hold. Jumping into position is how people land badly; step in slowly one knee at a time, and place a cushion in front of you while you are learning.
Progressions
Level up your training
Crow Pose questions
What is the difference between crow and crane pose?
Crow pose (bakasana) is performed with bent arms, making it easier. Crane pose (bakasana B) has straight arms and requires more strength. Master crow before attempting crane.
How do I stop falling forward in crow pose?
Use your fingers actively to press into the ground and brake. Look forward, not down. Place a pillow in front of you to reduce fear. Start with feet on a block to practice the position.
Why cant I lift my feet in crow pose?
You are not leaning forward enough. The center of gravity must shift past your hands for feet to lift. Practice shifting weight forward slowly. Core and arm strength also help.
Related Exercises
More Static exercises
Planche
One of the most impressive static holds. Body held horizontal with only hands on the ground and arms straight.
Straddle Planche
A planche variation with legs spread wide, reducing the lever arm. A step before full planche.
Tuck Planche
The first major planche progression with knees tucked to chest. Builds foundational planche strength.
Ready to Practice Crow Pose?
Find a calisthenics park with open space near you and start training.