Downward Facing Balance

Downward Facing Balance is a intermediate-level isolation in the strength category that primarily works the glutes. It also recruits the abs and hamstrings. It is performed with exercise ball.

How to do it

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.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.