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Downward Facing Balance

GlutesExercise ballIntermediateIsolation
Downward Facing Balance — start position
Start
Downward Facing Balance — finish position
Finish
Muscles worked
PrimaryGlutes
SecondaryAbs, Hamstrings

How to do it

  1. 01

    Lie facedown on top of an exercise ball.

  2. 02

    While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.

In the app

Downward Facing Balance appears when you own an exercise ball and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have an exercise ball

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With cable

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