Downward Facing Balance

Downward Facing Balance is a balance – posterior-chain stabilization exercise involving Gluteus maximus, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Hamstrings
Secondary muscles: Erector spinae, Abdominals, Shoulder stabilizers
Exercise type: Balance – posterior-chain stabilization

Exercise technique

Ball position
Place your abdomen on the ball and your hands on the floor.
Space
Clear the floor ahead for walking your hands.
Hand walk
Move your hands forward in small steps.
Legs
Extend your knees and lift your legs with control.
Elbows
Keep your arms extended and hands supporting you at shoulder level.
Balance
Stabilize your torso with the ball under your abdomen or hips.
Return
Walk your hands backward to bring your feet to the floor.

Key technique points

Do not lift your legs by excessively arching your lower back.
Do not let the ball move under your chest.
Do not place your hands on a narrow line.
Grip the floor with your fingers.
Keep your head aligned with your torso.
Slow the ball’s roll on the return.

Common mistakes

Bending through the lower back

Leg height comes from the spine instead of the hips.

Narrow hand support

The tendency to tip sideways increases.

Fast hand steps

The ball rolls forward or backward uncontrollably.

Tucking the knees

Shortening the leg lever changes the intended straight-leg balance task.

Lifting the head

Neck alignment is disrupted.

Ball sliding sideways

The pelvis and hand supports move onto different lines.

Frequently asked questions