Technique
- Begin on all fours, then lower your forearms to the mat parallel and shoulder-width apart, palms flat and fingers spread.
- Tuck your toes and press down through your forearms to lift your hips into Dolphin Pose, walking your feet in to stack your hips over your shoulders.
- Extend your right leg straight up toward the ceiling, reaching through the toes with your hips square.
- Lower the leg with control until your toes tap the floor, then engage your glutes to lift it back up to vertical.
- Complete your reps on one side, then switch legs.
Form tips
- Keep pushing the floor away through your forearms so your head stays off the mat.
- Keep your hips square to the mat rather than letting them open as the leg lifts.
- Do not let your elbows slide apart or your hands slide together.
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Back
- Serratus anterior
- Shoulders
- Spine
Flexibility
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Posterior deltoid
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Flexibility
Other disciplines
Regressions
Dolphin Pose
Novice
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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.