Breathing
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
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The Downward Facing Balance primarily works the glutes, with the abdominals and hamstrings supporting the movement. It is a strength movement performed with exercise ball.
1 / 2How to
Movement instructions
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.
Technique guidance
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise ball setup, range of motion and recording method when comparing Downward Facing Balance sessions.
Duration and completed sets.
Example: a 30-second set, followed by a 25-second set. Record the time you completed, not the target.
Review duration alongside your notes about the variation and control. Longer is a recorded result, not an instruction to extend every set.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Glutes is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the glutes using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
