Technique
- Place the hands about shoulder width apart on the ground.
- Bend the elbows and rest the knees on the backs of the arms just above the elbow.
- Rock forward and lift the feet off the floor to balance.
- Keeping your foundation strong, extend one leg behind you.
Form tips
- Press firmly and evenly through the whole palm.
- Engage the lats, core and serratus anterior muscles to keep a slight dome in the upper back.
- Shift your weight slightly toward center before extending the back leg.
- Keep a steady gaze and breath.
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Shoulders
- Triceps
Secondary
- Chest
- Forearms
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Anterior deltoid
- Middle deltoid
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Calisthenics skills
Other disciplines
Joint movements
Progressions
Bent-arm handstand
Intermediate
Regressions
Crow pose
Novice
View Similar Exercises
View Similar Exercises
Flying split
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Eight-angle pose
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Flying splits pose
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Bent legs side crow pose
Intermediate
Straight legs side crow pose
Intermediate
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