Crane Pose Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Crane Pose is a bodyweight exercise that works your abs.
Crane Pose is a great simple move. When done correctly, it can effectively target your core and waist.
It requires no equipment to do.
How to do Crane Pose
Exercise
Start out this pose in a squat with the feet close together.
Take your hands and position them on the floor shoulder width apart with your fingertips pointing upward.
Bend your elbows, put them up next to your upper arms and then hold your feet tight together rising onto your tiptoes.
When placed in this role, lean your body forward enabling the shift of your weight to pass from your toes to your hands.
Lift up with your ab muscles and raise your thighs towards the ceiling bringing your feet tighter together to your buttocks.
Hold the ab muscles and legs under, straightening out your arms and keep this pose for up to 5 breaths.
Slowly fall back to the beginning point and repeat.
Illustrated Guide
Learn how to do crane pose from this step-by-step illustrations:
Muscles Worked
The muscles used for crane pose may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for crane pose are:
Primary Muscles
- Abs
Synergyst Muscles
- Traps
- Deltoids
- Pecs
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Crane Pose faster?
Crane Pose Training and Progressions
Standards and Averages
Wonder how do others perform in Crane Pose and how should you?
Crane Pose Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Crane Pose either easier or more challenging?
Discover more
Classification
| Type(s) | Bodyweight, Calisthenic, Strength, Compound |
| Muscles Worked | Abdominals, Trapezius, Deltoids, Pectorals |
| Difficulty Level(s) | Simple |
| Equipment | No Equipment |
| Location | At Gym, At Home, Outdoor |
