Downward Facing Balance — start position
Start
Downward Facing Balance — end position
End

Glutes / Intermediate / Isolation (single joint)

Downward Facing Balance

A stability ball isolation exercise for the glutes, with the abs and hamstrings assisting.

At a glance

Primary
Glutes
Secondary
Abs, Hamstrings
Equipment
Stability ball
Movement pattern
Hip extension
Level
Intermediate
Type
Glutes, Isolation (single joint), Balance / unstable

How to do it

  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.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — secondary (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — primary (Back)Hamstrings — secondary (Back)Adductors (Back)Calves (Back)
FrontBack
  • Primary: Glutes
  • Secondary: Abs, Hamstrings

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How specific this exercise is to each movement.

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.