GymPlan AIDownward Facing Balance
Downward Facing Balance is an intermediate isolation exercise that mainly works your glutes, with help from your abs and hamstrings.
How to do the downward facing balance
- 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.
Muscles worked
Sets and reps
Hold or work for 20-60 seconds, 3 sets, resting 45-60 seconds. Add 5-10 seconds a week as it gets easier.
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Start your free trialDownward Facing Balance alternatives
Exercises that train the same main muscle, including options with other equipment.
Glute BridgeBodyweight · Beginner
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Leg LiftBodyweight · Beginner
Butt Lift (Bridge)Bodyweight · BeginnerFAQ
What muscles does the downward facing balance work?
It mainly works your glutes; your abs and hamstrings assist.
How many sets and reps of downward facing balance should I do?
Hold or work for 20-60 seconds, 3 sets, resting 45-60 seconds. Add 5-10 seconds a week as it gets easier.
Is the downward facing balance good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.