Crane Pose Exercise Guide

Reviewed by Valerie Zeller 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.

Crane Pose
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Core Waist Abs
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Core Waist Abs

How to do Crane Pose


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:

Crane Pose 1
Crane Pose 2

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

What muscles does Crane Pose work?
Crane Pose works abs.
What is Crane Pose good for?
Crane Pose is beneficial for conditioning, for stretching and to strengthen. It works the best for core and waist, as it works abs. Crane Pose is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Crane Pose a good exercise?
Crane Pose is a popular bodyweight exercise for abs.

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


Wonder how to work the same muscles with other exercises?

Crane Pose Alternatives


Wonder how to make Crane Pose either easier or more challenging?

Crane Pose Variations

Discover more


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

Muscles Worked

Target muscle(s) Abs
Synergyst muscle(s) Traps, Deltoids, Pecs

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