Dolphin Kick
Fitify Popularity
860
Tracked This Week
Last 8 Weeks
Foam RollerBeginnerFloorApartment-friendly
Place the foam roller under the pelvis. Keep your back straight. Relax your shoulders. Try to keep your pelvis still. Feel the gluteal muscles - not your lower back. Keep your legs completely extended.
Muscle Map
Muscles Worked
Lower Back
Glutes
Hamstrings
Abs
Instructions
Tips
- Place the foam roller under the pelvis.
- Keep your back straight.
- Relax your shoulders.
- Try to keep your pelvis still.
- Feel the gluteal muscles - not your lower back.
- Keep your legs completely extended.
Breathing
- Breathe deeply. Do not hold your breath.
Get your personal plan from Fitify
Follow guided workouts tailored to your body and goals, whether you train at the gym or at home.
Related Exercises
Roller Lunge
Targets: Glutes, Quads, Hamstrings
Foam Roller
Crawl Kick
Targets: Glutes, Hamstrings
Foam Roller
Glute Resistance
Targets: Glutes, Abductors, Hamstrings
Foam Roller
Glute Kick
Targets: Glutes, Hamstrings
Foam Roller
Deadlift
Targets: Glutes, Hamstrings, Lower Back
Dumbbell
Overhead Squat
Targets: Glutes, Quads, Lower Back
Barbell
© 2026 Fitify Workouts s.r.o.