Exercise Comparison
Downward Facing Balance vs Kneeling Squat
Side-by-Side
Muscle Analysis
Shared
Only in Kneeling 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 Squat
Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
With your head looking forward, sit back with your butt until you touch your calves.
Reverse the motion, returning the torso to an upright position.
Verdict
Both exercises target the glutes. Downward Facing Balance is a intermediate exercise using exercise ball, while Kneeling Squat is intermediate and uses barbell. Choose Downward Facing Balance if you have access to exercise ball, or Kneeling Squat if you prefer barbell. Kneeling Squat is a compound movement working multiple joints, making it better for overall strength. Downward Facing Balance isolates the target muscle for focused development.