Downward Facing Balance
How to do the 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.
How to program the Downward Facing Balance
Sets and reps
As an isolation movement, the Downward Facing Balance is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Downward Facing Balance is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Downward Facing Balance into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Downward Facing Balance work?
The Downward Facing Balance primarily targets the Glutes. It also recruits the Abdominals, Hamstrings as supporting muscles.
What equipment do I need for the Downward Facing Balance?
You need Exercise Ball. Difficulty level: Intermediate.
How many sets and reps of the Downward Facing Balance should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
