Dolphin to Forearm Plank
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Begin in a standard forearm plank position with your forearms on the floor, elbows aligned under your shoulders, and your body in a straight line from head to heels.
Movement
From the forearm plank, lift your hips high toward the ceiling while simultaneously walking your feet slightly closer to your elbows. Your body should form an inverted V-shape, similar to a downward-facing dog.
Hold the peak position for a second while maintaining core engagement and pressing your chest toward your thighs.
Slowly lower your hips back down to the starting forearm plank position while pushing your shoulders away from your ears to maintain a flat back.
Tips
Keep your core tight throughout the entire movement to protect your lower back.
Focus on moving from the shoulders while keeping your spine neutral.