Dolphin Pose - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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.

You may also like

45-Degree Single Leg Reverse Hyperextension

Bodyweight · Medium
GlutesHamstringsLower back

Alternate Ankle Tap Under (Sit against Wall)

Bodyweight · Easy
HamstringsCalvesCore

Alternate Hamstring Curl Sky Punch

Bodyweight · Medium
HamstringsFront shouldersGlutesCore

Alternating Hamstring Curl Jack

Bodyweight · Medium
HamstringsGlutesCalvesCore