Dolphin Pose
Dolphin pose is a forearm-based inversion prep that targets the deltoids and upper back while stretching the hamstrings and lower back. It involves lifting the hips from a forearm plank position to form an inverted V-shape, building shoulder strength and stability.
How to do it
- Begin on your hands and knees, then lower your forearms to the mat with elbows directly under your shoulders.
- Interlace your fingers or keep your hands flat on the mat.
- Tuck your toes under and lift your hips toward the ceiling, straightening your legs.
- Press your forearms firmly into the mat and draw your shoulder blades together on your back.
- Hold the inverted V-shape for 20-30 seconds, then lower your knees back to the mat.
Form cues
- Keep your elbows shoulder-width apart
- Press firmly through your forearms
- Lift your hips high toward the ceiling
- Engage your core to support your spine
- Relax your neck and look toward your feet
Breathing: Maintain steady, rhythmic breathing throughout the hold to keep your core engaged and muscles relaxed.
Common mistakes
- Collapsing into the shoulders, which puts unnecessary strain on the joint
- Rounding the upper back, which limits the effectiveness of the shoulder stretch
- Walking feet too close, which can make it hard to maintain a neutral spine
- Holding breath, which increases tension and prevents steady focus
Muscles worked
Primary: delts. Secondary: lower back, hamstrings, triceps.
Suggested sets & reps
Get fitter
3 sets × 30-60 seconds, rest 60 s
Lose weight
3 sets × 30-45 seconds, rest 60 s
Build muscle
4 sets × 45-60 seconds, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulders or wrists, ease off immediately and choose a gentler option.
- If you have high blood pressure or eye pressure concerns, check with a professional before performing inversions.
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
Where should I feel this?
You should feel a stretch in your shoulders, upper back, and hamstrings, along with muscular engagement in your shoulders and core.
Can I do this if my hamstrings are tight?
Yes, simply bend your knees slightly to keep your spine straight and prioritize the shoulder position over leg straightness.
How often can I practice this?
Dolphin pose is a great daily mobility or strength drill and can be performed 3-5 times per week.