Dolphin to Forearm Plank
The Dolphin to Forearm Plank mainly works the core and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dolphin to Forearm Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Front Shoulder (anterior deltoid)
Secondary
Obliques; Deep Core (transverse abdominis)
How to do the Dolphin to Forearm Plank
Setup
Begin in a standard forearm plank position with your forearms on the floor, elbows aligned under your shoulders, and your body in a straight line from head to heels.
Movement
From the forearm plank, lift your hips high toward the ceiling while simultaneously walking your feet slightly closer to your elbows. Your body should form an inverted V-shape, similar to a downward-facing dog.
Hold the peak position for a second while maintaining core engagement and pressing your chest toward your thighs.
Slowly lower your hips back down to the starting forearm plank position while pushing your shoulders away from your ears to maintain a flat back.
Tips
Keep your core tight throughout the entire movement to protect your lower back.
Focus on moving from the shoulders while keeping your spine neutral.
Dolphin to Forearm Plank FAQs
What muscles does the Dolphin to Forearm Plank work?
The Dolphin to Forearm Plank mainly works the core and shoulders. The main muscles are the rectus abdominis and anterior deltoid.
What equipment do you need for the Dolphin to Forearm Plank?
None. The Dolphin to Forearm Plank is a bodyweight exercise, so you can do it anywhere.
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