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Downward Facing Balance, starting position 
Downward Facing Balance, finishing position
StrengthintermediateExercise Ball
Downward Facing Balance
Primary
Glutes
Secondary
Abdominals, Hamstrings
Equipment
Exercise Ball
Level
intermediate
Downward Facing Balance demonstration
How to Perform
- 1Lie facedown on top of an exercise ball.
- 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
Front
Back
GlutesAbdominalsHamstrings
Exercise Details
- Category
- Strength
- Force
- static
- Mechanic
- isolation
- Level
- intermediate
Exercise Variations
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.