Quick Answer
Crane Pose is a intermediate skill exercise that targets your abdominals and shoulders. It uses only your bodyweight. Start in a low squat, feet together or hip-width, knees wide.
Video Tutorial
How to Perform the Crane Pose
- 1
Start in a low squat, feet together or hip-width, knees wide.
- 2
Place hands shoulder-width apart on floor in front, fingers spread.
- 3
Bend elbows slightly, creating a shelf with upper arms.
- 4
Lean forward, shifting weight onto hands.
- 5
Place knees onto the backs of upper arms (triceps), close to armpits.
- 6
Engage core, lift one foot off floor, then the other.
- 7
Find balance, keeping gaze slightly forward.
- 8
Hold for desired duration, 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 Crane Pose isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Crane Pose work?
The Crane Pose primarily works your abdominals and shoulders. Secondary muscles include the triceps.
What equipment do I need for the Crane Pose?
The Crane 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 Crane Pose suitable for beginners?
The Crane 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 Crane 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 Crane Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.