Crow Pose

Muscles worked by the Crow Pose

Primary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Secondary

AbsRectus AbdominisSerratusSerratus Anterior

Also called: front deltoid, anterior delt, front delt, anterior deltoid, tricep, triceps.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Crow Pose

1. Squat with the feet close together and place the palms shoulder-width apart on the floor in front of you.
2. Bend the elbows straight back and set the knees high onto the backs of the upper arms.
3. Shift the weight forward onto the hands until the feet float off the floor.
4. Hold the balance for the prescribed time, rounding the upper back and looking slightly forward.
5. Lower the feet under control.

Form tips

• Look at the floor ahead of the hands, not back at the feet; the gaze drives the balance.
• Place a cushion in front of you while you are learning to fall forward safely.
• Grip the floor with the fingertips to stop the weight rolling into the wrists.

At a glance

Crow Pose in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Triceps Stretch
• Barbell Overhead Extension
• Bench Dips
• Cable Tricep Kickback
• Cable Tricep Pushdown
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "crow-pose",
  "name_en": "Crow Pose",
  "name_de": "Krähe",
  "name_es": "Postura del Cuervo",
  "description_en": "An arm balance with the knees resting on the backs of the upper arms and the feet lifted, held by the shoulders, arms and trunk.",
  "description_de": "Eine Armbalance: die Knie liegen auf den Oberarmrückseiten, die Füße heben ab, und Schultern, Arme und Rumpf tragen die Position.",
  "description_es": "Un equilibrio sobre brazos: las rodillas descansan en la parte posterior de los brazos y los pies se elevan, sostenidos por hombros, brazos y tronco.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "advanced",
  "body_part": "upper_arms",
  "primary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "rectus_abdominis",
    "serratus_anterior"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "calisthenics"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Squat with the feet close together and place the palms shoulder-width apart on the floor in front of you.",
    "Bend the elbows straight back and set the knees high onto the backs of the upper arms.",
    "Shift the weight forward onto the hands until the feet float off the floor.",
    "Hold the balance for the prescribed time, rounding the upper back and looking slightly forward.",
    "Lower the feet under control."
  ],
  "instructions_de": [
    "Geh in die Hocke, die Füße nah beieinander, und setz die Hände schulterbreit vor dir auf den Boden.",
    "Beug die Ellbogen gerade nach hinten und setz die Knie hoch auf die Oberarmrückseiten.",
    "Verlager das Gewicht nach vorn auf die Hände, bis die Füße abheben.",
    "Halte die Balance für die vorgegebene Zeit, den oberen Rücken rund, der Blick leicht nach vorn.",
    "Setz die Füße kontrolliert ab."
  ],
  "instructions_es": [
    "Ponte en cuclillas con los pies juntos y apoya las palmas en el suelo a la anchura de los hombros.",
    "Flexiona los codos hacia atrás y coloca las rodillas altas sobre la parte posterior de los brazos.",
    "Desplaza el peso hacia delante sobre las manos hasta que los pies se despeguen del suelo.",
    "Mantén el equilibrio durante el tiempo indicado, con la espalda alta redondeada y la mirada algo adelante.",
    "Baja los pies de forma controlada."
  ],
  "tips_en": [
    "Look at the floor ahead of the hands, not back at the feet; the gaze drives the balance.",
    "Place a cushion in front of you while you are learning to fall forward safely.",
    "Grip the floor with the fingertips to stop the weight rolling into the wrists."
  ],
  "tips_de": [
    "Schau auf den Boden vor den Händen, nicht zurück zu den Füßen - der Blick steuert die Balance.",
    "Leg dir beim Üben ein Kissen nach vorn, damit ein Umfallen sicher endet.",
    "Krall die Fingerspitzen in den Boden, damit das Gewicht nicht in die Handgelenke rollt."
  ],
  "tips_es": [
    "Mira al suelo por delante de las manos, no hacia los pies; la mirada dirige el equilibrio.",
    "Coloca un cojín delante mientras aprendes, para caer hacia delante sin riesgo.",
    "Agarra el suelo con las yemas de los dedos para que el peso no se vaya a las muñecas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/crow-pose-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "crow-pose");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.