GlutesIntermediate

Downward Facing Balance

Strength movement using Exercise Ball.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary GlutesSupporting Abdominals, Hamstrings

Movement instructions

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.

Technique guidance

Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.

Use a position and hold duration that still allow normal breathing and stable alignment.
End the hold if you feel sharp pain, dizziness, or loss of control.
Use the ball on a clear, non-slip surface and position yourself near support while learning the movement.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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