> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Dolphin kicks
> Novice · Dynamic · Unilateral. Strength, flexibility
Also known as: Three-legged dolphin extensions.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Léa |
| **Video length** | 16 s |
## Technique
1. Begin on all fours, then lower your forearms to the mat parallel and shoulder-width apart, palms flat and fingers spread.
2. 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.
3. Extend your right leg straight up toward the ceiling, reaching through the toes with your hips square.
4. Lower the leg with control until your toes tap the floor, then engage your glutes to lift it back up to vertical.
5. 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
- Hip adductors
- Back
- Serratus anterior
- Shoulders
- Spine
* Lower trapezius
* Serratus anterior
* Posterior deltoid
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
## Equipment
## Appears in
## Regressions
Novice
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/dolphin-kicks-e1bc). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
