Crow Pose
Also known as: Crow, Crow Hold, Bakasana
Crow Pose is a compound strength exercise using body only that trains the front delts, shoulders.
StrengthBody OnlyIntermediateCompoundStatic
Primary muscles: Front Delts, Shoulders
Secondary muscles: Abdominals, Forearms, Triceps
How to do it
- Squat down and plant your hands on the floor shoulder-width apart with your fingers spread.
- Bend your elbows slightly and rest your knees on the backs of your upper arms, high toward the armpits.
- Lean forward until your weight shifts onto your hands, then lift your feet off the floor one at a time.
- Hold the balance with your gaze slightly ahead, then lower your feet to finish.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Crow Pose from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Front Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
