How to do a Partner Back To Back Wall Sit
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Partner Back To Back Wall Sit
Instructions for Proper Form
Partner Back To Back Wall Sit is a unique variation of the standard Wall Sit. This is a compound exercise that primarily targets the quadriceps. By performing this exercise back-to-back with a partner, you leverage each other's body weight for stability, adding a component of balance and coordination. This variation can enhance muscular endurance and teamwork in a workout setting.
- Stand back to back with your partner.
- Position your feet about shoulder-width apart and interlock your arms at the elbow.
- Bend your knees to stay back-to-back as you slowly walk your feet forward. Press your back into your partner to support them as they do the same.
- Drop your hips toward the floor, while maintaining back-to-back support, until the bend at your ankles, knees, and hips is 90 degrees.
- Hold this position by engaging your quads and glutes for the duration of the exercise.
- Keep your core engaged and your back straight to maintain proper form and posture.
- When the exercise is complete, maintain pressure on your partner’s back for support as you walk your feet back underneath you.
Alternatives & Variations to Partner Back To Back Wall Sit
1. Wall Sit
55.4 mSCORESWAPPED 15 TIMESWall Sit is a bodyweight exercise that primarily targets the quadriceps. This is an isometric hold performed by pressing your back against a wall and lowering your body until your knees form a 90-degree angle. This exercise is excellent for building endurance and strength in the quads without the need for movement. It's a great addition to lower body workouts or as a burnout after a leg day.
- Intermediate
- Quads
2. Back Squat
99.3 mSCORESWAPPED 13 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
3. Hack Squat
90.1 mSCORESWAPPED 7 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
4. Back Extensions
96.3 mSCORESWAPPED 5 TIMESThis isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.
- Beginner
- Lower Back
- Glute Ham Raise Bench
5. Weighted Wall Sit
39.2 mSCORESWAPPED 5 TIMESWeighted Wall Sit is a variation on the more standard Wall Sit. Like Wall Sit, this is an isometric exercise that targets your quads, glutes, and hamstrings. By holding weight during the exercise, you add more resistance, which can help build additional strength and endurance in your lower body. This is a great exercise for improving muscular endurance and stability.
- Intermediate
- Quads
6. Smith Machine Squat
94.3 mSCORESWAPPED 4 TIMESSmith Machine Squat is a variation on the more standard Squat. Like other variations, this is a compound exercise that primarily targets your quads. The use of a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This makes this exercise a great choice for learning proper squat mechanics, and developing strength in your lower body.
7. Dumbbell Squat
94.1 mSCORESWAPPED 3 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
8. Air Squats
92.1 mSCORESWAPPED 2 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
9. Bicycle Crunch
91.8 mSCORESWAPPED 2 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
10. Clean Pull
84 mSCORESWAPPED 2 TIMESClean Pull is a variation, or more accurately, a piece of the more standard Clean. This compound movement targets a wide variety of muscle groups. The exercise itself focuses on the pull from the floor and driving your hips forward to explosively raise the bar. This is a great exercise for anyone working towards performing a full Clean.