10 Best Downward Facing Balance Alternatives for Limited Equipment

Ranked Downward Facing Balance Alternatives

10 substitutes, ranked by how closely each one matches the Downward Facing Balance on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Bodyweight Drop Jump Squat

   60% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump up explosively, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your feet together.
   5. Land softly on the balls of your feet and immediately drop back into a squat position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Downward Facing Balance
   • Equipment: bodyweight only, the same as the Downward Facing Balance
   • Body position: standing, the same as the Downward Facing Balance
2. Play demonstration

   2. Jump Squat

   59% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump explosively off the ground, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your arms forward for balance.
   5. Land softly on the balls of your feet and immediately go into the next repetition.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Downward Facing Balance
   • Equipment: bodyweight only, the same as the Downward Facing Balance
   • Body position: standing, the same as the Downward Facing Balance
   • Balance: easier to stay steady on than the Downward Facing Balance
3. 

   3. Box Jump (Multiple Response)

   54% match

   • Glutes
   • Other
   • Intermediate
   • Compound

   It still works the glutes, through a different movement.

   How to perform this exercise

   1. Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
   2. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
   3. Immediately drop or jump back down to the original starting place; then repeat the sequence.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Downward Facing Balance
   • Equipment: bodyweight only, the same as the Downward Facing Balance
   • Body position: standing, the same as the Downward Facing Balance
   • Balance: easier to stay steady on than the Downward Facing Balance
4. Play demonstration

   4. Potty Squat With Support

   54% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Hold onto a stable support, such as a chair or wall, for balance.
   3. Lower your body down into a squat position by bending your knees and pushing your hips back.
   4. Keep your chest up and your back straight throughout the movement.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Downward Facing Balance
   • Equipment: bodyweight only, the same as the Downward Facing Balance
   • Body position: standing, the same as the Downward Facing Balance
   • Balance: easier to stay steady on than the Downward Facing Balance
5. Play demonstration

   5. Single Leg Squat (Pistol) Male

   52% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and arms extended in front of you.
   2. Lift your right foot off the ground and extend it forward.
   3. Slowly lower your body down by bending your left knee and pushing your hips back.
   4. Keep your chest up and your back straight as you lower yourself down.
   5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Downward Facing Balance
   • Equipment: bodyweight only, the same as the Downward Facing Balance
   • Body position: standing, the same as the Downward Facing Balance
6. Play demonstration

   6. One Leg Squat

   52% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Extend one leg forward, keeping it off the ground.
   3. Bend your standing leg and lower your body down as if sitting back into a chair.
   4. Keep your chest up and your back straight.
   5. Push through your heel to return to the starting position.
   6. Repeat with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Downward Facing Balance
   • Equipment: bodyweight only, the same as the Downward Facing Balance
   • Body position: standing, the same as the Downward Facing Balance
7. Play demonstration

   7. Curtsey Squat

   52% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
   3. Bend both knees as if you were curtsying, lowering your body towards the ground.
   4. Keep your torso upright and your weight on your front foot.
   5. Push through your front foot to return to the starting position.
   6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Downward Facing Balance
   • Equipment: bodyweight only, the same as the Downward Facing Balance
   • Body position: standing, the same as the Downward Facing Balance
   • Balance: easier to stay steady on than the Downward Facing Balance
8. Play demonstration

   8. Sissy Squat

   49% match

   • Quads
   • Bodyweight
   • Advanced
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
   2. Hold onto a stable object for balance if needed.
   3. Slowly lower your body by bending your knees and leaning back, keeping your torso upright.
   4. Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go.
   5. Pause for a moment, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: bodyweight only, the same as the Downward Facing Balance
   • Body position: standing, the same as the Downward Facing Balance
   • Balance: easier to stay steady on than the Downward Facing Balance
9. Play demonstration

   9. Twist Hip Lift

   49% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Place your hands by your sides for support.
   3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
   4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
   5. Return to the starting position and repeat the twist to the left side.
   6. Continue alternating twists for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Downward Facing Balance
   • Equipment: bodyweight only, the same as the Downward Facing Balance
   • Body position: lying on your back, not standing
10. Play demonstration

    10. Band Squat Row

    49% match

    • Glutes
    • Band
    • Intermediate
    • Compound

    How to perform this exercise

    1. Attach the band to a sturdy anchor point at waist height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the band handles with your palms facing each other and your arms extended in front of you.
    4. Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
    5. From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: glutes, the same as the Downward Facing Balance
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as the Downward Facing Balance
    • Balance: easier to stay steady on than the Downward Facing Balance