Technique
- Squat down, place your hands on the ground in front of your and place your knees on your upper arms (above the elbow).
- Slowly shift your weight to your hands and activate your shoulders and core to bring your legs up.
Form tips
- Keep your fingers spread wide on the ground to create a stable base.
- Keep your arms straight.
Muscles
Strength
Primary
- Shoulders
- Chest
- Triceps
- Serratus anterior
Secondary
- Biceps
- Forearms
- Back
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
- Lower trapezius
- Middle deltoid
Equipment
Appears in
Other disciplines
Joint movements
Progressions
Crane pose
Intermediate
Regressions
Crow pose
Novice
Tuck plank
Novice
View Similar Exercises
View Similar Exercises
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Flying crow pose
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Pike bent-arm handstand
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Flying split
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Eight-angle pose
Intermediate
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