Quick Answer
Crow Pose is a intermediate strength exercise that targets your shoulders, core and triceps. It uses only your bodyweight. Squat down and place your hands flat on the floor, shoulder-width apart, fingers spread wide.
Video Tutorial
How to Perform the Crow Pose
- 1
Squat down and place your hands flat on the floor, shoulder-width apart, fingers spread wide.
- 2
Bend your elbows slightly and press your knees against the backs of your upper arms.
- 3
Lean forward, shifting your weight into your hands until your feet lift off the floor.
- 4
Keep your gaze slightly forward (not down) to help with balance.
- 5
Hold the position, keeping your core tight and breathing steadily.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Crow Pose isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Planche Push-Up
Chest, Shoulders, Triceps • Rings
Wall-Supported Headstand Push-Up Negative
Shoulders, Triceps • Other
Rings Turned Out Push-Up
Chest, Shoulders • Rings
L-Sit Ring Dip
Triceps, Chest • Rings
Wall-Assisted Handstand
Shoulders, Triceps • Other
Wall-Assisted Headstand Push-Up
Shoulders, Triceps • Other
Frequently Asked Questions
What muscles does the Crow Pose work?
The Crow Pose primarily works your shoulders, core and triceps. Secondary muscles include the forearms and abdominals.
What equipment do I need for the Crow Pose?
The Crow Pose needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Crow Pose suitable for beginners?
The Crow Pose is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Crow Pose should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Crow Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders, core and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.