How to do a Partner Hook Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Partner Hook Squat
Target muscles worked
Instructions for Proper Form
Partner Hook Squat is a compound lower body exercise that primarily targets the quadriceps. By working with a partner, you can add an element of resistance and support, which can help ensure proper form and balance. This exercise is great for improving teamwork, coordination, and adding variety to your squat routine.
- 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.
- Slowly walk your feet back underneath you, engaging your quads and glutes to extend your legs and return to a standing position.
- Continue to press your back into your partner’s, and support them as they do the same.
- Repeat.
Alternatives & Variations to Partner Hook Squat
1. Dumbbell Lunge
97.6 mSCORESWAPPED 3 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
2. Air Squats
92.1 mSCORESWAPPED 3 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.
3. Side Lunge
79.4 mSCORESWAPPED 2 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
4. Dumbbell Sumo Squat
81 mSCORESWAPPED 2 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
5. Leg Extension
99.4 mSCORESWAPPED 2 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
6. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 2 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
7. Squat Side Kick
74.8 mSCORESWAPPED 1 TIMESSquat Side Kick is a compound exercise that combines a standard Squat with a side kick. This movement primarily targets the quadriceps, glutes, and hips. The addition of the side kick adds an element of balance and coordination, making it a great exercise for improving functional strength and stability. This is an excellent variation for adding a dynamic aspect to your lower body workouts.
8. Loop Band Front Squat
71.5 mSCORESWAPPED 1 TIMESLoop Band Front Squat is a variation on the more standard Front Squat. Like other Squat variations, this compound exercise primarily targets the quadriceps. The use of a loop band allows you to add more resistance to this exercise, especially at the top of the movement. This is a great exercise for anyone with mobility limitations, and struggles to keep good form at the bottom of their squats.
9. Zercher Squat
64 mSCORESWAPPED 1 TIMESZercher Squat is a variation of the more standard Front Squat. Similar to Front Squats, this compound exercise primarily targets your quads. Unlike other squat variations, this exercise requires you to hold the barbell in the crook of your arm. This is a great way to mimic some functional applications that other squat variations may not. In addition this exercise can improve back and lower back strength to help improve other types of squats.
10. Front Squat
93.4 mSCORESWAPPED 1 TIMESFront Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.