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StrengthintermediateExercise Ball

Downward Facing Balance

How do you do a downward facing balance?

An intermediate strength exercise done with a exercise ball that mainly works the glutes, with help from the abdominals and hamstrings. Lie facedown on top of an exercise ball. While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.

Updated

Primary
Glutes
Secondary
Abdominals, Hamstrings
Equipment
Exercise Ball
Level
intermediate

Downward Facing Balance demonstration

Downward Facing Balance, starting position
Downward Facing Balance, starting position
Downward Facing Balance, finishing position
Downward Facing Balance, finishing position

How to Perform

  1. 1Lie facedown on top of an exercise ball.
  2. 2While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing

Muscles Worked

FrontFront view. Muscles worked: glutes; also abdominals, hamstrings
BackBack view. Muscles worked: glutes; also abdominals, hamstrings
GlutesAbdominalsHamstrings

Exercise Details

Category
Strength
Force
static
Mechanic
isolation
Level
intermediate

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Downward Facing Balance work?

Downward Facing Balance primarily targets the Glutes. It also works the Abdominals, Hamstrings as secondary muscles.

What equipment do I need for Downward Facing Balance?

Downward Facing Balance requires Exercise Ball.

Is Downward Facing Balance suitable for beginners?

Downward Facing Balance is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Downward Facing Balance

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

One-Legged Cable Kickback

Glutes

View exercise

Butt Lift (Bridge)

Glutes

View exercise

Leg Lift

Glutes

View exercise

Single Leg Glute Bridge

Glutes

View exercise