Dolphin Plank
Elevate your core workout with the Dolphin Plank. This dynamic forearm plank variation builds shoulder stability and intense abdominal strength through controlled, pike-to-plank movements.
The Dolphin Plank mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dolphin Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Front Shoulder (anterior deltoid); Obliques
How to do the Dolphin Plank
Setup
Start in a forearm plank position on a yoga mat.
Ensure your elbows are directly under your shoulders and your body forms a straight, solid line from your head to your heels.
Movement
Pike Phase: While keeping your core engaged and your legs relatively straight, exhale and slowly lift your hips toward the ceiling.
Your body should form an inverted 'V' shape. Focus on using your core muscles to push your hips up rather than just lifting with the glutes.
Return Phase: Inhale and slowly lower your hips back down to the starting forearm plank position.
Control: Maintain a slow, steady tempo throughout the movement. Avoid letting your lower back sag at the bottom of the movement.
Dolphin Plank FAQs
What muscles does the Dolphin Plank work?
The Dolphin Plank mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Dolphin Plank?
None. The Dolphin Plank is a bodyweight exercise, so you can do it anywhere.
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