Downward Facing Balance

An intermediate strength exercise for the glutes, abs and hamstrings, done with an exercise ball.

Movement guide

Downward Facing Balance

Demand · source-assignedMedium (unreviewed)

Equipment requiredExercise ball

Muscle focusGlutes · Abs · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Similar move, beginner grade.

This move

Downward Facing BalanceIntermediate · Exercise ball

Intermediate grade (source-assigned).

Harder option

Alternate-leg bounding demonstrated on the 3D figure

3D demoAlternate-leg boundingAdvanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Glutes. Also: Abs, Hamstrings.

Equipment

Exercise ball

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Glute bridge demonstrated on the 3D figure

3D demoGlute bridgeBeginner · No equipment

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Single-leg glute bridge demonstrated on the 3D figure

3D demoSingle-leg glute bridgeIntermediate · No equipment

Slider hamstring curl demonstrated on the 3D figure

3D demoSlider hamstring curlIntermediate · No equipment

Back extension on a 45-degree bench demonstrated on the 3D figure

3D demoBack extension on a 45-degree benchIntermediate · A bench or box

Box drop landing demonstrated on the 3D figure

3D demoBox drop landingIntermediate · A step

Browse more

Questions people ask

What muscles does the Downward Facing Balance work?

Mainly the glutes, with help from the abs and hamstrings.

What equipment do I need for the Downward Facing Balance?

Exercise ball.

Is the Downward Facing Balance good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Downward Facing Balance?

Try the Bodyweight squat. It works similar muscles at a lower grade.

How do I make the Downward Facing Balance harder?

Progress to the Alternate-leg bounding, or add load, range or slower lowering once your form is solid.