Exercise guide · beginner
Dolphin Plank Hold
The dolphin plank hold is a bodyweight isometric exercise targeting the abs, with secondary engagement of the shoulders and lower back. It is performed in a forearm plank position, requiring sustained core and shoulder stability to maintain proper alignment throughout the hold.
- Equipment
- bodyweight
- Typical range
- 10–15 seconds
- Also works
- shoulders, back
01 · Set up
Set a stable base for Dolphin Plank Hold and align your joints before taking tension.
Brace your trunk while keeping your neck neutral and your breathing unforced.
02 · Perform
Build full-body tension and hold the intended position without drifting or sagging.
Take controlled breaths while maintaining the same joint positions.
End the hold when position or breathing can no longer remain controlled.
Coaching tips
- Brace before the hold begins.
- Breathe behind the brace.
- Finish the hold before position changes.
Common mistakes
- Holding the breath throughout the effort.
- Letting the hips or shoulders drift out of position.
- Extending the hold after control has been lost.
What it should feel like
Expect sustained effort through core while the joints remain steady.
Stop or modify when
End the hold if you cannot maintain position or if you feel sharp, sudden, or worsening pain.
Reviewed alternatives