Exercise Comparison
Barbell Hip Thrust vs Downward Facing Balance
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Hip Thrust
Only in Downward Facing Balance
Instructions
Barbell Hip Thrust
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
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. Barbell Hip Thrust is a intermediate exercise using barbell, while Downward Facing Balance is intermediate and uses exercise ball. Choose Barbell Hip Thrust if you have access to barbell, or Downward Facing Balance if you prefer exercise ball. Barbell Hip Thrust is a compound movement working multiple joints, making it better for overall strength. Downward Facing Balance isolates the target muscle for focused development.