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Dolphin Pose

Step by step instructions, muscle activation and variants for the Dolphin Pose.

EasyHamstringsFront shoulders

About this exercise

A yoga pose performed on the forearms that resembles Downward Dog, stretching the hamstrings, calves, and shoulders while building strength through the upper back and core. Dolphin Pose also serves as a foundation for forearm stands and other inversions.

How to Perform

  • Come onto your hands and knees, then lower your forearms to the ground shoulder-width apart
  • Interlace your fingers or press your palms flat to the ground
  • Curl your toes under and lift your hips up and back, forming an inverted V shape
  • Press your forearms firmly into the ground and let your head hang relaxed between your arms
  • Straighten your legs as much as possible, pressing your heels toward the floor
  • Engage your core and lengthen your spine away from your shoulders
  • Hold the position breathing steadily, then lower your knees to release

Muscle Activation

Primary
HamstringsFront shoulders
Secondary
CalvesMiddle back

About the Dolphin Pose

The Dolphin Pose is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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