TRX Dolphin

Abs, shoulders, hip flexorsTRX Suspension Trainer

A dynamic plank variation that flexes the torso to fire up the abs, shoulders, and hip flexors. Raising your hips high while extending your arms creates intense deep-core engagement while testing hamstring mobility and balance.

How to do it

1Secure your feet in the TRX straps and set up in a high or forearm plank.

2Lock your body straight, keeping your core and glutes engaged.

3Contract your abs to drive your hips up toward the ceiling and toward your shoulders.

4Let your head fall naturally between your arms, keeping a flat back at the top.

5Pause for a second at peak abdominal contraction.

6Lower back down under control to a straight plank without letting your hips sag.

Common mistakes

Sagging your hips below parallel when returning to the plank, placing dangerous strain on your lower back.

Jerking your legs or using momentum, taking tension off the abs and destabilizing your joints.

Tensing your neck and tucking your head into your shoulders, straining the upper traps.

Breathing

Exhale as you drive your hips up to peak contraction. Inhale as you return smoothly to the plank position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.