Smart Workout Diary

Dolphin Plank

Dolphin Plank is an isometric forearm-supported plank position with the body held in a straight line. It primarily trains the abdominal and deep core muscles while also challenging the shoulders, glutes, and upper back. It supports core stability, postural control, and shoulder endurance.

Demonstration

Dolphin Plank — demonstration 1
Dolphin Plank — demonstration 2

Instructions

  1. Set up on your forearms: Kneel on the floor, place your forearms parallel and shoulder-width apart, and position your elbows directly below your shoulders.
  2. Step into the plank: Extend both legs behind you and balance on the balls of your feet. Keep your feet about hip-width apart for a stable base.
  3. Create a long line: Squeeze your glutes, gently brace your abdomen, and keep your head, shoulders, hips, knees, and heels aligned.
  4. Hold with control: Press the forearms into the floor and keep your shoulders away from your ears. Look down between your hands to keep your neck neutral.
  5. Finish safely: Breathe steadily throughout the hold. End the set by lowering your knees when you can no longer maintain a level pelvis and neutral spine.
Muscle Group
Abs
Other Muscle Groups
Shoulders, Glutes
Type
Yoga
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the hips level: Avoid letting the low back sag or lifting the hips high; both reduce effective core engagement.
  2. Use steady breathing: Do not hold your breath. A slow, controlled exhale can help maintain abdominal tension.
  3. Build hold time gradually: Use shorter holds with sound alignment rather than extending a set after form breaks down.
  4. Protect the shoulders: Keep active pressure through the forearms and avoid collapsing between the shoulder blades.
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