Dolphin Pose
Expert Advice
Keep your head relaxed between your arms and focus on lifting your hips up and back to deepen the stretch in your shoulders and hamstrings.
How-to-do Steps
- Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
- Lower your elbows to the floor, placing them directly under your shoulders and parallel to each other.
- Lift your hips up and back, straightening your legs as much as possible, coming into an inverted 'V' shape.
- Press your chest back towards your thighs, keeping your spine long and your feet hip-width apart.
- Hold the pose for several breaths, then release.
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Muscles Worked
Dolphin Pose primarily targets the Hamstrings, Calves, Glutes, Triceps, Shoulders, Lats, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings17%
Calves17%
Glutes17%
Triceps17%
Shoulders16%
Lats16%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Dolphin Pose work?
Dolphin Pose primarily targets the Hamstrings, Calves, Glutes, Triceps, Shoulders, Lats. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Dolphin Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Dolphin Pose suitable for beginners?
Dolphin Pose is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
