Forearm Plank (Dolphin Plank) anatomy
Forearm Plank (Dolphin Plank) · Makara Adho Mukha Svanasana · Tư thế tấm ván cẳng tay
Forearm Plank (Dolphin Plank) mainly works rectus abdominis, transversus abdominis, obliques, iliopsoas; adductors, gluteus maximus, erector spinae stabilize.
Opening the 3D model…
Forearms parallel on the floor with the elbows under the shoulders, palms down; legs straight back on the balls of the feet, body in one line from head to heels. The abdominals, shoulders and serratus anterior work hard to keep the torso from sagging and the shoulders from collapsing.
Muscles in this pose
Working (contracting): Rectus abdominis, Transversus abdominis, Obliques, Iliopsoas, Quadriceps, Serratus anterior, Deltoid, Pectoralis major
Stabilizing: Adductors, Gluteus maximus, Erector spinae, Trapezius, Rotator cuff
Why these muscles work or stretch
- Rectus abdominis · Working (contracting): Keeps the lower back from sagging
- Iliopsoas · Working (contracting): Keeps the hips from dropping
- Quadriceps · Working (contracting): Straightens the knees
- Serratus anterior · Working (contracting): Pushes the floor away and keeps the shoulder blades from winging
- Rotator cuff · Stabilizing: Keeps the shoulder joints steady over the elbows
Practice cues
- Elbows under the shoulders; press the forearms down to lift the shoulders away from the floor
- Draw the navel in; don't let the hips sag or lift
- Press the heels back; keep the neck long and gaze at the floor
Benefits
- Strengthens the abdominals and trunk stabilizers
- Strengthens the shoulders and serratus anterior without loading the wrists
- Builds glute and thigh endurance to keep the body straight
Cautions / contraindications
- Avoid with shoulder or elbow injuries
- Avoid after recent abdominal surgery
- Take care with low back pain; stop when the hips start to sag
- Pregnancy or abdominal separation: lower the knees and hold briefly
Easier variations
- Lower both knees, keeping the body straight from head to knees
- Hold for shorter rounds, resting in between
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Plank Pose Phalakasana
- Four-Limbed Staff Pose Chaturanga Dandasana
- Boat Pose Paripurna Navasana
- One-Legged Crow Pose Eka Pada Bakasana
- Firefly Pose Tittibhasana
- Side Plank Pose Vasisthasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)