Downward Facing Balance

Technique

How to perform Downward Facing Balance

1. Lie face down over a stability ball with the ball supporting your hips and lower abdomen.
2. Place your palms on the floor and walk them forward only enough to establish support while keeping your hips on the ball.
3. Lift both legs behind you until they are roughly level with your torso, straightening the knees and keeping your hands planted.
4. Hold the hips-supported position with steady breathing and a controlled trunk rather than repeatedly arching your lower back.
5. Lower your feet to the floor under control and walk your hands back to reset.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.