Exercise Comparison
Ankle On The Knee vs Downward Facing Balance
Side-by-Side
Muscle Analysis
Shared
Only in Downward Facing Balance
Instructions
Ankle On The Knee
From a lying position, bend your knees and keep your feet on the floor.
Place your ankle of one foot on your opposite knee.
Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.
Downward Facing Balance
Lie facedown on top of an exercise ball.
While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.
Verdict
Both exercises target the glutes. Ankle On The Knee is a beginner exercise using none, while Downward Facing Balance is intermediate and uses exercise ball. Choose Ankle On The Knee if you're looking for a more accessible option, or Downward Facing Balance for a greater challenge.