Dolphin Plank: Form, Benefits, Muscles Worked, and Variations

How to do Dolphin Plank?

The Dolphin Plank is an advanced core and shoulder strengthening exercise that combines the stability of a traditional plank with a dynamic, pike-like movement, challenging your entire anterior core and shoulder girdle more intensely than its static counterpart.

What is the Dolphin Plank?

The Dolphin Plank, sometimes referred to as a Forearm Plank with Pike or a Dynamic Forearm Plank, is a compound exercise that transitions between a high-hip "Dolphin Pose" (similar to a yoga pike) and a straight-body forearm plank. Unlike a standard plank, which is isometric, the Dolphin Plank incorporates a controlled, dynamic movement, demanding greater engagement from the core and shoulders to control the shift in body position and center of gravity. This movement pattern not only builds isometric strength but also enhances dynamic stability and control.

Muscular Anatomy: What Muscles Does it Work?

The Dolphin Plank is a full-body exercise with a strong emphasis on the anterior core and shoulder complex. Understanding the primary and secondary movers involved highlights its comprehensive benefits:

• Primary Movers:
  • Rectus Abdominis: The "six-pack" muscle, crucial for spinal flexion and maintaining a neutral spine during the plank phase.
  • Transverse Abdominis: The deepest core muscle, vital for drawing the navel towards the spine and providing spinal stability, particularly during the dynamic transition.
  • Obliques (Internal and External): Located on the sides of the core, these muscles assist in stabilizing the trunk and preventing rotation or swaying.
  • Deltoids (Anterior and Medial Heads): The primary shoulder muscles, heavily engaged in stabilizing the shoulder joint and supporting body weight through the forearms.
  • Serratus Anterior: Often called the "boxer's muscle," it protracts and upwardly rotates the scapula, crucial for stabilizing the shoulder blade against the rib cage, preventing "winging."
  • Triceps Brachii: Although the elbows are bent, the triceps work isometrically to stabilize the arm and support body weight.
• Secondary Movers and Stabilizers:
  • Gluteus Maximus: Engaged to help maintain hip extension and prevent hip sagging during the plank phase.
  • Quadriceps: Activated to keep the legs straight and stable.
  • Latissimus Dorsi: While primarily a back muscle, it assists in stabilizing the shoulder girdle and maintaining overall trunk rigidity.
  • Erector Spinae: These back muscles work to maintain a neutral spine, counteracting excessive flexion or extension.

Step-by-Step Guide: Performing the Dolphin Plank

Executing the Dolphin Plank correctly is key to maximizing its benefits and minimizing injury risk. Follow these steps for optimal form:

1. Starting Position (Forearm Plank or Tabletop):
   • Begin on your hands and knees, then lower onto your forearms.
   • Ensure your elbows are directly beneath your shoulders, and your forearms are parallel or hands lightly clasped.
   • Extend your legs straight back, coming into a forearm plank position. Your body should form a straight line from head to heels, core engaged, glutes squeezed. Alternatively, you can start in a "Dolphin Pose" (forearm pike) with hips already elevated.
2. Initiate the Pike (Dolphin Pose):
   • Keeping your forearms pressed firmly into the ground, slowly lift your hips towards the ceiling, creating an inverted "V" shape with your body.
   • Imagine pulling your navel towards your spine and engaging your core deeply. Your gaze should be towards your feet or knees.
   • Your head should remain in line with your spine, avoiding excessive neck flexion or extension.
3. Controlled Lowering to Plank:
   • From the high-hip "V" position, slowly and with control, lower your hips forward and down until your body forms a straight line from your head to your heels, returning to the forearm plank position.
   • Resist the urge to let your hips sag below the line of your shoulders and heels. Maintain strong core engagement throughout this phase.
4. Repeat:
   • Once in the straight plank position, immediately transition back into the high-hip "V" by lifting your hips.
   • Continue this controlled back-and-forth movement for your desired number of repetitions or duration.

Common Mistakes to Avoid

Improper form can negate benefits and increase injury risk. Be mindful of these common errors:

• Sagging Hips: Allowing the hips to drop too low in the plank phase indicates a loss of core engagement, placing undue stress on the lower back. Correction: Actively engage your glutes and core, imagining a straight line from your head to your heels.
• Rounding the Back: Especially in the pike phase, some individuals round their upper back or shoulders. Correction: Keep your spine neutral and focus on lifting your hips by engaging your core, not by hunching your shoulders.
• Shrugging Shoulders: Allowing your shoulders to creep up towards your ears creates tension in the neck and reduces shoulder stability. Correction: Actively depress your shoulders away from your ears, engaging your lats and serratus anterior.
• Elbows Flaring Out: If your elbows are too wide or your forearms aren't parallel, it can put strain on the shoulder joints. Correction: Ensure your elbows are directly under your shoulders and your forearms are parallel, pressing firmly into the ground.
• Loss of Core Control: Rushing the movement or using momentum rather than controlled muscular contraction. Correction: Slow down the movement, focusing on a deliberate, controlled transition between the pike and plank positions.

Benefits of Incorporating Dolphin Plank into Your Routine

Adding the Dolphin Plank to your fitness regimen offers several significant advantages:

• Enhanced Core Strength and Stability: It challenges the entire core musculature more dynamically than a static plank, improving both isometric endurance and dynamic control.
• Increased Shoulder Strength and Stability: The movement places significant demands on the deltoids, triceps, and serratus anterior, building robust shoulder girdle strength crucial for overhead movements and injury prevention.
• Improved Body Awareness and Control: The dynamic transition requires precise control and proprioception, enhancing your ability to control your body in space.
• Functional Strength: The ability to control your core and limbs under dynamic load translates to better performance in sports, daily activities, and other complex exercises.
• Scapular Stability: The constant pressure through the forearms and the need to stabilize the shoulder blades against the rib cage effectively trains the serratus anterior, crucial for shoulder health.

Progressions and Regressions

The Dolphin Plank can be modified to suit various fitness levels:

• Regressions (Making it Easier):
  • Reduced Range of Motion: Only lower the hips partway towards the plank, reducing the demand.
  • Knee Support: Perform the movement with your knees on the ground during the plank phase, or only lift your hips from a kneeling plank.
  • Static Holds: Practice holding the static forearm plank or the static dolphin pose (pike) separately to build foundational strength.
• Progressions (Making it Harder):
  • Increased Repetitions or Duration: Simply perform more reps or extend the time of each hold.
  • Single-Leg Dolphin Plank: Lift one leg slightly off the ground during the plank phase or throughout the movement to increase instability and core demand.
  • Unstable Surface: Perform with forearms on a stability ball or BOSU ball (flat side down) to significantly increase the challenge to core and shoulder stabilizers.
  • Tempo Control: Slow down the lowering and lifting phases (e.g., 3 seconds down, 3 seconds up) to increase time under tension.

Who Should (and Shouldn't) Do Dolphin Plank?

• Who Should Consider It:
  • Individuals with a solid foundation in static planks (forearm and high plank).
  • Athletes looking to improve core-to-extremity strength and shoulder stability.
  • Fitness enthusiasts aiming to advance their core training beyond basic exercises.
  • Those seeking to improve overall body control and stability.
• Who Should Exercise Caution or Avoid:
  • Acute Shoulder or Elbow Injuries: The exercise places significant load on these joints. Consult a healthcare professional.
  • Wrist Issues: While less direct wrist load than a high plank, the overall body weight support can still be challenging for some.
  • Severe Lower Back Pain: If not performed with proper core engagement, it can exacerbate back issues. Ensure you can maintain a neutral spine throughout.
  • Pregnancy (Later Trimesters): The prone position and intense core engagement may not be suitable. Consult a medical professional.

Integrating Dolphin Plank into Your Workout

The Dolphin Plank is versatile and can be incorporated into various workout routines:

• Warm-up: A few controlled repetitions can activate the core and shoulders.
• Core Training Segment: Perform 2-3 sets of 8-15 repetitions (or 30-60 seconds of continuous movement) as part of your dedicated core workout.
• Full-Body Workouts: Include it as a compound core exercise within a circuit or as a finisher.
• Yoga and Pilates Practices: It aligns well with the principles of these disciplines, enhancing core control and body awareness.

Conclusion

The Dolphin Plank is an exceptional exercise for building comprehensive core strength, dynamic stability, and robust shoulder health. By understanding its biomechanics, adhering to proper form, and being mindful of common pitfalls, you can effectively integrate this powerful movement into your fitness routine. Its dynamic nature offers a significant step up from static planks, preparing your body for more complex movements and enhancing overall functional fitness.