Dolphin Pose
Build upper body strength and flexibility with Dolphin Pose! Improve core stability and stretch your hamstrings.
The Dolphin Pose mainly works the chest and back, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dolphin Pose Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Hamstrings
Dolphin Pose Variations and Alternatives
How to do the Dolphin Pose
Begin on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
Lower your elbows to the floor, keeping them shoulder-width apart. Interlace your fingers in front of you.
Tuck your toes and lift your hips up and back, coming into an inverted "V" shape.
Push through your shoulders and arms while keeping your head between your upper arms; do not let it hang.
Work to straighten your legs, but if you have tight hamstrings, a slight bend in your knees is fine. Your heels should work toward the ground, but they do not need to touch.
Keep your back straight and long, and your core engaged.
Hold the position, focusing on distributing the weight evenly between your arms and legs.
To release, lower your knees back down to the starting position.
This exercise is great for building upper body strength, improving flexibility in the hamstrings and calves, and increasing core stability.
---
Dolphin Pose FAQs
What muscles does the Dolphin Pose work?
The Dolphin Pose mainly works the chest and back, with help from the core and hamstrings. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Dolphin Pose?
None. The Dolphin Pose is a bodyweight exercise, so you can do it anywhere.
What are some Dolphin Pose variations and alternatives?
Similar exercises include the 3-Leg Dog Pose, Alternating Leg Downward Dog, Chaturanga Pose and Downward Dog.
Training calculators
Work out the numbers behind your training before your next session.