Dolphin Pose

Muscles worked

Setup

1. Begin on all fours in a tabletop position, then lower your forearms to the mat.
2. Position your elbows directly under your shoulders with your forearms parallel and palms flat (or interlace fingers if shoulder mobility is limited).
3. Tuck your toes under and ensure your knees are hip-width apart.

How to do it

1. Exhale as you lift your knees off the floor, reaching your sit-bones toward the ceiling to form an inverted 'V' shape.
2. Press your forearms and palms firmly into the mat to push your torso back toward your thighs, keeping your head off the floor.
3. Maintain a neutral neck and spine while breathing deeply, holding the peak tension for the desired duration.
4. Inhale as you gently lower your knees back to the starting position with control.

Form checklist

• Keep elbows shoulder-width apart; do not let them splay outward.
• Engage your quadriceps to help straighten the legs and shift weight toward the heels.
• Draw your navel toward your spine to keep the core braced and protect the lower back.
• Actively push the floor away to create space between your shoulders and ears.
• Keep your head and neck relaxed, aligned with your upper arms.

Pro tips

• Focus on 'wrapping' your triceps back and firming your outer arms inward to maximize serratus anterior and deltoid engagement.
• If your hamstrings are tight, keep a slight bend in the knees to prioritize a flat, long spine over straight legs.

Make it harder

• Walk your feet closer toward your elbows to shift more body weight onto the shoulders and increase the vertical angle.
• Transition into 'Dolphin Push-Ups' by shifting your weight forward until your chin clears your hands, then pushing back to the start.

Frequently asked

What muscles does the dolphin pose work?

The dolphin pose primarily targets the erector spinae, glutes, hamstrings, and quadriceps, and also works the abs, deltoids, and rotator cuff as secondary muscles.

What equipment do you need for the dolphin pose?

The dolphin pose requires no equipment — just your body weight.

Is the dolphin pose good for beginners?

The dolphin pose is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
• Barbell Snatch DeadliftIntermediate · erector spinae, glutes, hamstrings, and quadriceps
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps