Hammock - Dolphin

Level: 1 2

Back, Abdominals

Starting position:

Standing facing the anchor point

Strap length:

Fully shortened

Functional classification:



Sit on your knees with the buttocks touching the heels. Grip the handles at head level. Lean backwards and straighten the arms. Lift the buttocks up off the floor and bend backwards. Lean the head backwards, simultaneously switching into a knee standing position. Maintain the bent back and hold the position for several seconds. Lower your pelvis down towards the heels, curve the back and bring your chin to the chest. Hold the position for several seconds. When bending backwards, aim for the maximum muscle stretch in a smooth movement. Maintain tension on the suspension trainer.

Recommended load:


Benefits of exercise

The dolphin hammock level 1 on FISIO functional hinges is performed while kneeling.

An excellent combination of movements in the thoracic and lumbar regions, aimed at stretching the spine and rectus abdominis muscles. Mobility and flexibility of the back are developing. Blood circulation improves in elastic muscles, and a full range of movements is maintained.

Regular performance of this exercise will reduce pain in the back area, relieve tension in the middle of the back.