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Glutes

Downward Facing Balance

Downward Facing Balance (Start)Downward Facing Balance (End)
LevelIntermediateEquipmentExercise ballMechanicIsolationForceStatic

A balance exercise on a stability ball in which you keep your body steady while lying face down.

Strength
Primary musclesGlutes
Secondary musclesAbdominalsHamstrings

Energy burned

≈ 29 kcalFor 3 × 8–12, rest 90s · ≈ 5.0 kcal/min

Estimate range 22–36 kcal (±25 %)

Muscle mass worked17 %
Effort during a set8.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Place a stability ball under your hips and lie face down over it.
  2. 2Place your hands and feet on the floor.
  3. 3Brace your core.

How to perform

  1. 1Lift your arms and legs to find your balance over the ball.
  2. 2Squeeze your glutes.
  3. 3Hold the position.
  4. 4Lower to the floor slowly.

Alternatives

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More with Exercise ball

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Stretches for Glutes

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