Exercise Comparison
Downward Facing Balance vs Kneeling Jump Squat
Side-by-Side
Muscle Analysis
Shared
Only in Downward Facing Balance
Only in Kneeling Jump Squat
Instructions
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.
Kneeling Jump Squat
Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
Explode up with your hips, generating enough power to land with your feet flat on the floor.
Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Verdict
Both exercises target the glutes. Downward Facing Balance is a intermediate exercise using exercise ball, while Kneeling Jump Squat is expert and uses barbell. Choose Downward Facing Balance if you're looking for a more accessible option, or Kneeling Jump Squat for a greater challenge. Kneeling Jump Squat is a compound movement working multiple joints, making it better for overall strength. Downward Facing Balance isolates the target muscle for focused development.