Quick Answer
Prone Balance is a intermediate strength exercise that targets your glutes. It uses a exercise ball. Lie prone (face down) on stability ball, ball under hips/stomach.
Video Tutorial
How to Perform the Prone Balance
- 1
Lie prone (face down) on stability ball, ball under hips/stomach.
- 2
Place hands on floor shoulder-width apart.
- 3
Walk hands forward until body is straight line head to heels.
- 4
Legs extended straight, lifted off ground.
- 5
Engage core and glutes to maintain balance.
- 6
Hold position for desired duration.
- 7
Walk hands back to exit.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Prone Balance isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Prone Balance work?
The Prone Balance primarily works your glutes. Secondary muscles include the abdominals, hamstrings and lower back.
What equipment do I need for the Prone Balance?
The Prone Balance needs a exercise ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Prone Balance suitable for beginners?
The Prone Balance is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Prone Balance should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Prone Balance every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.