How to do a Partner Sit Up Toss

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Partner Sit Up Toss

Sets Logged
1,332
Popularity Rank
1107th
Difficulty
Beginner
Abs Strength
31 mSCORE 168th
Equipment Required

Target muscles worked

Primary Muscles
Abs
Secondary Muscles
Triceps, Shoulders, Chest

Instructions for Proper Form

Partner Sit Up Toss is a variation on the standard Sit Up that involves a medicine ball. This compound exercise primarily targets your core, while adding an element of coordination by throwing and catching a medicine ball with a partner. This added resistance and coordination challenge can make this exercise more engaging and demanding than standard Sit Ups.

  1. Partners should sit on the floor and face each other in a sit-up position. One partner should start with a medicine ball. The farther away you are from each other, the harder the toss will be.
  2. Partner 1: Grasp a medicine ball in both hands in front of your chest.
  3. Partner 1: Engage your core as you slowly lower yourself backward to perform a sit-up with the medicine ball on your chest.
  4. Partner 1: Engage your core to reverse the movement.
  5. Partner 1: Use the motion of your sit-up to assist you as you engage your chest and triceps to pass the medicine ball to your partner.
  6. Partner 2: In a fluid motion, catch the ball with both hands and begin your sit-up by leaning backward. Engage your core to slowly stop the ball as you begin to descend.
  7. Partner 2: With control, lower yourself backwards to perform a sit-up with the medicine ball on your chest.
  8. Partner 2: Engage your core to reverse the movement.
  9. Partner 2: Use the motion of your sit-up to assist you as you engage your chest and triceps to pass the medicine ball to your partner.
  10. Continue to alternate passing the medicine ball between each other for the duration of the exercise.

Weight & 1 Rep Max Calculator

Average Partner Sit Up Toss standards by male, female, weight, age and height

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

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Alternative Exercises to Partner Sit Up Toss

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  3. 3. Partner Russian Twist

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  5. 5. Medicine Ball Overhead Sit Up

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  6. 6. Leg Raise

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    Partner Medicine Ball Full Twist is a compound exercise that primarily targets the core, particularly the obliques. Performing this exercise with a partner adds a dynamic element, encouraging you to pass the medicine ball back and forth while twisting your torso. This exercise helps in enhancing rotational strength and coordination, making it effective for athletes and anyone looking to improve core stability.

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