Downward Facing Balance
How to do the Downward Facing Balance with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Abs, Hamstrings
Exercise Ball
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.
Log it, see it on your body.
Every Downward Facing Balance set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
More glutes exercises
Downward Facing Balance: common questions
What muscles does the Downward Facing Balance work?
The Downward Facing Balance primarily works the Glutes. It also recruits the Abs and Hamstrings as supporting muscles.
Is the Downward Facing Balance suitable for beginners?
The Downward Facing Balance is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Downward Facing Balance?
To do the Downward Facing Balance you'll need an exercise ball.
Is the Downward Facing Balance a compound or isolation exercise?
The Downward Facing Balance is an isolation exercise, it targets the glutes through a single joint, which makes it useful for focused, targeted work.
How do I do the Downward Facing Balance with correct form?
Lie facedown on top of an exercise ball. Follow the full step-by-step above for the complete movement.
Log your Downward Facing Balance sets, free.
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