Downward Facing Balance

What it is

This exercise challenges your stability and core strength using an exercise ball. You lie facedown on the ball and extend your body into a balanced, static position. It primarily targets your glutes, with significant activation from your abdominal muscles and hamstrings to maintain your form. This movement emphasizes isolation, focusing on controlled muscular engagement.

Technique tips

• Start with your hips centered on the ball for optimal balance.
• Keep your body in a straight line from head to heels.
• Engage your core throughout the hold to stabilize your torso.
• Avoid letting your lower back arch excessively.
• Squeeze your glutes actively to maintain leg elevation.
• Extend your arms forward for an increased challenge.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.