Downward-Facing Ball Balance
A face-down balance over a stability ball: hands on the floor, legs lifted until your body is one straight line from heels to head. It trains the glutes and deep core to hold a long, level position on an unstable base.
Primary muscles
- Glutes (Gluteus Maximus)
- Transverse Abdominis
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Front Delts
- Sets
- 3
- Duration
- 20–30 sec
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down with your stomach on a stability ball, hands on the floor in front of it and toes on the floor behind.
Brace your abs and squeeze your glutes.
Walk your hands forward a little so the ball sits under your hips.
Straighten your arms and lift your legs until your body forms one line from heels to head.
Hold, balancing over the ball, then lower your feet to the floor.
Breathing: Breathe slowly and steadily throughout the hold.
Coaching tips
Long line, heels to head
Squeeze the glutes
Push the floor away
Common mistakes
Arching the lower back to lift the legs higher
Letting the head drop
Bending the knees
Safety notes
Use a properly inflated ball on a non-slip surface and keep your hands close enough to catch yourself.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.