What is Crow?

The Crow is an easy calisthenics balance where you place hands on the floor, rest your knees on the triceps, and lean forward to lift the feet. It primarily targets the core, shoulders, and forearms and develops balance and wrist strength with progressive practice.

How to Do Crow

  1. Hands placement: Squat and place hands shoulder-width on the floor, fingers spread. Press through fingertips to create a stable base and protect the wrists.
  2. Knees on triceps: Bring knees to rest on the outer triceps above the elbows, keeping arms slightly bent and scapulae engaged to support your weight safely.
  3. Engage core: Tighten your core and draw the ribs down to prevent sagging; this shifts your center of gravity forward over the hands for control.
  4. Shift weight forward: Slowly lean shoulders forward while maintaining elbow bend; use fingertips to fine-tune balance and stop if you feel sharp wrist or elbow pain.
  5. Lift feet: When balance feels stable, lift toes then feet off the floor, bend the knees toward the chest and squeeze to hold a compact position.
  6. Hold and descend: Hold for desired time while breathing steadily, then gently shift weight back, lower feet to the floor, and rest before repeating.

Muscle Groups

Core, Shoulders, Forearm

Description

Start in a squat position, and place your hands on the floor about shoulder width apart.
Go up onto your toes, and rest your knees above your elbows, onto the triceps.
Use your fingertips to grip, and slowly lean forward, allowing your elbows to bend.
Continue letting your shoulders move forward, until you feet start to lift off the floor. When you find your balance, bend your knees more, point your toes and bring your feet together.
Hold for time.

Note : Make sure the area around you is clear.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Crow pose?

Crow builds core strength, shoulder stability, and forearm/wrist endurance while improving balance and body awareness. It’s a low-equipment skill that transfers to advanced arm balances and press movements.

What are common mistakes when learning the Crow?

Common errors include collapsing the core, placing knees too low on the arms, locking elbows, and rushing the forward shift. These reduce balance and increase wrist or elbow strain.

How can I progress to or regress from the Crow?

Progress with tuck holds on elevated surfaces, negative lifts, and assisted forward leans. Regress using a yoga block under your feet or practicing knee-supported leans until core and shoulder strength improve.