Dolphin
Plane of Motion
Sagittal
Spring Setting
Medium
Medium or Heavy Long Leg Springs
Mid-Pole Hooks
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Keep the legs closed together throughout the entire exercise.
Build the midline connection to the core.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Press the legs down to the mat.
Resist the springs as the knees bend.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Straighten the knees and keep them straight.
Resist the springs as the knees bend.
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Bend the knees into tabletop.
Bend the knees in the reverse direction.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Create lumbo-pelvic stabilization.
Keep the trunk stable against the movement of the legs.
Maintain ribcage placement so the ribs don't pop and the back doesn't arch.
Other Muscles at Play
Spinal flexors work with the spinal stabilizers to control ribcage placement and stability of the trunk and pelvis.
Scapular upward rotators allow for overhead reach to push into the bar to keep the shoulders down and wrapped under the armpits.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Objectives
Mobilizes the hips through smooth, controlled ranges of motion.
Refines femur-in-pelvis differentiation and improves the ability to stabilize the hips and spine as the legs move.
Strengthens the hip and knee extensors along with the adductors for balanced lower-body support.
Creates a deep, functional stretch through the hamstrings.
Enhances coordination and reinforces movement memory for more efficient patterning.
Focus on breathing to synchronize the movement.