Dolphin Plank Hold
The dolphin plank hold is a bodyweight isometric exercise targeting the abs, with secondary engagement of the shoulders and lower back. It is performed in a forearm plank position, requiring sustained core and shoulder stability to maintain proper alignment throughout the hold.
How to do it
- Begin in a forearm plank position with your elbows directly beneath your shoulders and forearms flat on the floor.
- Engage your core, glutes, and legs to maintain a straight line from head to heels.
- Press your forearms firmly into the floor and keep your hips level, avoiding any sagging or piking.
- Hold the position for the desired duration while breathing steadily.
- Release by lowering your knees to the floor.
Form cues
- Keep your elbows directly beneath your shoulders.
- Engage your core and squeeze your glutes.
- Maintain a straight line from your head to your heels.
- Press your forearms firmly into the floor.
Breathing: Breathe steadily and normally throughout the hold rather than holding your breath.
Common mistakes
- Sagging hips, which strains the lower back and reduces core engagement.
- Piking the hips too high, which shifts the work away from your abs and onto your shoulders.
- Holding your breath, which raises blood pressure and tires you out faster.
Muscles worked
Primary: abs. Secondary: shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 30–60 seconds, rest 60 seconds
Lose weight
3 sets × 30–45 seconds, rest 45 seconds
Build muscle
4 sets × 45–60 seconds, rest 60 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulders or lower back, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my lower back hurts?
Lower back discomfort usually means your hips are sagging. Drop your knees to the floor to rest, and focus on tucking your pelvis slightly under on the next attempt.
How often can I do dolphin plank holds?
You can safely include core holds in your routine 2 to 3 times a week, allowing adequate rest between sessions.
Where should I feel this exercise?
You should feel your abdominal muscles working hard to keep your body stable, with moderate effort in your shoulders.