Strength Training · Calisthenics · Yoga
Dolphin Plank Pose
Dolphin Plank Pose is a forearm-supported hold that trains your shoulders and core to keep your body steady in a straight line.
- Beginner
- Low injury risk
- Rest 30 sec
How to do it
- Start on your hands and knees.
- Place your forearms parallel on the floor with your elbows directly beneath your shoulders.
- Step your feet back to support yourself on your forearms and toes.
- Hold your body in a straight line from your head to your heels.
- Lower your knees to the floor to end the hold.
Form cues
- Push the floor away.
- Gently squeeze your glutes.
- Keep breathing evenly.
Common mistakes
- Lower back saggingTighten your abdomen to bring your ribs back in line with your pelvis.
- Hips lifting too highLower your hips until they line up with your shoulders and ankles.
- Looking forwardLook at the floor between your forearms to keep your neck neutral.
Safety
Holding past fatigue can strain your lower back or irritate your shoulders as your support weakens. Direct pressure on a hard floor can also make your elbows sore.
- Use a nonslip surface with light padding beneath your elbows.
- End the hold when you can no longer maintain your position.
- Stop if you feel sharp pain or pinching rather than muscular effort.
If you have shoulder, elbow, or lower-back discomfort, try a knees-down version; seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- 30 sec