Also known as: frog stand, frogstand, arm balance, tucked arm balance, beginner arm balance

What is Crow?

The Crow is an easy arm-balance where you squat, place knees on triceps, and lift your feet to balance. It targets the core, shoulders and forearms, improving balance and wrist strength with beginner-friendly progressions.

How to Do Crow

  1. Start in squat: Stand with feet hip-width, lower into a deep squat and place hands shoulder-width on the floor; clear the area and warm up wrists and shoulders.
  2. Place hands: Spread fingers and press fingertips into the ground for grip; keep shoulders stacked over wrists and elbows slightly bent for stability.
  3. Position knees: Lift hips, bring knees to the outer triceps above elbows and squeeze knees inward to create a stable shelf for balance.
  4. Shift weight forward: Slowly lean chest forward over hands while engaging core and keeping gaze a few inches ahead to prevent tipping forward.
  5. Lift feet: Press into fingertips, bend elbows as needed, and lift feet gently off the floor; point toes and bring feet together when balanced.
  6. Hold and breathe: Maintain tight core and steady breathing for the desired time; exit by lowering feet back down slowly and resting if wrists feel strained.

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 main benefits of the Crow pose?

Crow builds core strength, shoulder stability and forearm endurance while improving balance, wrist mobility and body awareness. It’s effective for beginners learning arm balances and for developing controlled pressing strength.

What common mistakes should I avoid when doing Crow?

Don’t dive forward with locked elbows or collapse the shoulders. Avoid looking down; use fingertips for grip, keep core engaged, and place knees high on triceps to prevent wrist strain.

How can I progress or regress the Crow exercise?

Regress with cushions under feet, a folded mat, or practicing tripod holds. Progress by increasing hold time, working on straight-arm crow, or transitioning to other arm balances as strength improves.