Stability Ball Dolphin on Bench

Intermediate Level of Difficulty

The stability ball dolphin is an intermediate lower body exercise that uses the bench to add an element of instability. This exercise trains both the buttocks and the lower back.


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.

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.

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).

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

stability ball dolphin on bench - step 1

Step 1

Start on top of the stability ball on the bench. Be sure to have you legs hanging over one end of the bench. Grip the bench keeping your wrists in line with your shoulders.

stability ball dolphin on bench - step 2

Step 2

Keep your legs straight and raise them simutaneously. Contract the muscles of the lower back and buttocks at the top of the motion.

stability ball dolphin on bench - step 3

Step 3

Hold position and lower legs back down to the starting position and repeat.