Downward Facing Balance
The Downward Facing Balance isolates the Glutes through a controlled range of motion. This intermediate-level exercise ball exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The abdominals and hamstrings assist as stabilizers throughout the range of motion.
How to Downward Facing Balance
- 1
Lie facedown on top of an exercise ball.
- 2
While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Downward Facing Balance work?
The Downward Facing Balance primarily works the Glutes. Secondary muscles include the Abdominals, Hamstrings, which assist during the movement.
Is the Downward Facing Balance good for beginners?
The Downward Facing Balance is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Downward Facing Balance?
You need exercise ball to perform the Downward Facing Balance. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.