Also known as: crow pose, crow balance, arm balance, hands balance, yoga arm balance

What is Crane?

The Crane is a bodyweight balance exercise where you press your knees into your triceps and lean forward to lift the feet, targeting shoulders, triceps, and core. It is a medium-difficulty move requiring wrist mobility, strong core tension, and progressive practice before full holds.

How to Do Crane

  1. Set squat base: Start in a deep squat, hands shoulder-width on the floor with arms straight and fingertips gripping. Press knees toward your triceps for contact.
  2. Rise onto toes: Shift weight onto your toes and slowly lean the chest forward while keeping core tight and shoulders active to prepare for lift-off.
  3. Engage core and lats: Squeeze triceps into the underarms, brace your core, and draw shoulder blades slightly down to stabilize the shoulders before the feet lift.
  4. Lift feet together: As you find balance, bend the knees, point toes and bring the feet together behind you. Keep hips low and arms straight.
  5. Hold and descend: Hold the position with steady breathing for desired time. To exit, shift weight back and gently lower the feet to the floor under control.

Muscle Groups

Triceps, Core, Shoulders

Description

Start in a squat position, and place your hands on the floor about shoulder width apart, arms straight.
Go up onto your toes, and try to press your knees into your armpits.
Use your fingertips to grip, and stay tight as you slowly lean forward.
Continue letting you leaning until your feet start to lift off the floor. Once you find your balance, bend your knees more, point your toes and bring your feet together.
Hold for time.

Note : Make sure the area around use is clear.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Crane?

The Crane builds shoulder pressing strength, triceps endurance and deep core stability while improving wrist resilience and whole-body balance. It also enhances proprioception and coordination for advanced bodyweight transitions.

What common mistakes should I avoid when doing the Crane?

Common errors include collapsing the shoulders, bending the arms, leaning too fast, gripping with flat palms, and poor core bracing. These mistakes reduce balance and increase wrist or shoulder strain, so focus on slow progressions and controlled holds.

How can I progress to or regress from the Crane?

Regress with frog stand holds, elevated hands on blocks or tuck-supported holds on a bench. Progress by increasing hold time, practicing negatives, straightening the arms, or moving to single-leg/transitional arm-balances when strength and mobility allow.