Downward Facing Balance

Also called ball walkout, stability ball balance and ball plank walkout.

Works

Glutes, plus abs and hamstrings

Equipment

Stability ball

Level

Intermediate

Type

Isolation

How to do it

Setup. Lie facedown on top of an exercise ball.

1. While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.

Cues

• Lie on the ball, hands on the floor.
• Walk the hands out.
• Lift the legs, body straight.
• Squeeze the glutes and hold.

Common mistakes

• Low back sagging.
• Shoulders shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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