Stability Ball Dolphin

Intermediate Level of Difficulty

The stability ball dolphin is a lower body exercise that targets the glutes and hamstrings.


Picture of Back (lower)

Back (lower)

The lower back is often not trained because it is not visible in the mirror. If you have weak lower back muscles, there is nothing to help pull back against the spine, putting you at risk of developing poor posture (hunched over). Weak lower back muscles can also lead to lower back pain.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Exercise Instructions

stability ball dolphin - step 1

Step 1

Start on your front on the stability ball with your body positioned so that your feet are slightly off of the ground.

stability ball dolphin - step 2

Step 2

Keeping your legs straight and your upper body still, raise both legs until they are parallel with the rest of your body, contracting your buttocks at the top.

stability ball dolphin - step 3

Step 3

Lower your legs back to the starting position and repeat.