Frog Stand (Crow Pose)

AnimalBW

A balance hold with hands planted on the floor, knees resting on the backs of the upper arms/triceps, feet lifted off the ground. Known as Frog Stand in gymnastics/calisthenics and Crow Pose (Bakasana) in yoga; a gateway skill toward the handstand and other arm balances.

Demo: GMB Fitness

Sets

4

Reps

15-30 sec hold

Rest

1 min

Contraindications

Avoid with wrist pain or acute shoulder injury; use a soft surface while learning.

Setup

Squat down, place hands shoulder-width apart, palms flat, fingers spread wide.

Execution

  1. 1Lean forward, placing the knees just above the elbows on the triceps
  2. 2Shift weight forward over the hands, keeping elbows bent to create a shelf
  3. 3Point the toes and lift one foot, then the other, off the ground
  4. 4Look slightly forward/up rather than down to help balance
  5. 5Hold the position, then lower the feet back down with control

Key cues

  • Make a 'shelf' with bent elbows for the knees to rest on
  • Shift weight forward before trying to lift the feet
  • Point the toes back, don't yank the feet up
  • Look up and forward, not down at the hands

Common faults

  • Not shifting weight forward enough before lifting feet
  • Looking down at the ground, which pulls weight backward
  • Placing knees too low or too high on the arms
  • Rushing to lift both feet at once before building balance

Tweaks

  • Practice with head resting on a folded pad initially
  • Lift one foot at a time before both
  • Progress toward a straight-arm crow for added difficulty

Progressions

Crow to Headstand

Muscles

Primary: Core, Wrist Flexors, Shoulders

Secondary: Hip Flexors, Forearms

Notes

GMB's step-by-step progression (diamond hands, head on ground, point toes, look up) is one of the most widely used beginner pathways to this skill.

Sources

Attribution: GMB Fitness