How to do a Partner Squat And Throw
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Partner Squat And Throw
Target muscles worked
Instructions for Proper Form
Partner Squat and Throw is a variation of squats that you can do with a partner. Like other Squat variations, this compound exercise primarily targets your quads. Because you’re tossing the medicine ball, this exercise is generally faster paced than other squats. In addition to the toss, the catch requires you to descend into the squat position to control the medicine ball as you catch it.
- Stand at a comfortable distance from your partner. The farther apart you are, the more force is needed to throw and catch the medicine ball.
- Partner 1: Hold a medicine ball in front of you at chest height with both hands as if you were going to perform a goblet squat.
- Partner 1: Engage your core to maintain proper form and posture as you hinge your hips back, and bend your knees. Remember to keep your knees behind your toes.
- Partner 1: Engage your quads, glutes, and hamstrings to extend your legs fully, and drive your hips forward to return to a standing position.
- Partner 1: As you approach the starting position, engage your chest, shoulders and triceps to extend your arms, and pass the medicine ball to your partner. Aim for their chest.
- Partner 2: Catch the medicine ball with both hands and position it in front of your chest.
- Continue to pass the medicine ball back and forth until the set is over.
Common Form Mistakes
Weak Hip Hinge
The hip hinge is a crucial part of the squat. Make sure you’re dropping your hips back first, and then bending your knees to drop into your squat. The same is true on the way up. Make sure you’re driving your hips forward, not just extending your legs.
Knees Caving In
Always make sure that your knees are tracking over your toes. Allowing your knees to cave inward places a ton of stress on them, and increases your risk of injury. If you're struggling with your knees caving in, focus on keeping your weight evenly distributed throughout your foot.
Weight & 1 Rep Max Calculator
Average Partner Squat And Throw 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.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Partner Squat And Throw
1. Medicine Ball Slam
16.6 mSCORESWAPPED 4 TIMESA high-intensity, full-body exercise that uses the explosive power of slamming a medicine ball downward. This movement targets the arms, shoulders, core, and back, improving power, coordination, and cardiovascular fitness. It's more dynamic than traditional weightlifting, offering both strength and cardio benefits.
- Beginner
- Back
- Medicine Ball
2. Back Squat
99.3 mSCORESWAPPED 2 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. Machine Squat
65.3 mSCORESWAPPED 2 TIMESMachine Squat is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets your quadriceps, glutes, and hamstrings. The use of a machine restricts your range of motion, and adds significantly more stability to the movement. This allows you to focus more on exertion, making it a great choice for building strength and muscle mass in the lower body.
- Intermediate
- Quads
- Squat Machine
4. Hack Squat
90.1 mSCORESWAPPED 2 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.
- Beginner
- Quads
- Hack Squat Machine
5. Dumbbell Sumo Squat
81 mSCORESWAPPED 2 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
6. Balance Trainer Squat
56.3 mSCORESWAPPED 2 TIMESBalance Trainer Squat is a bodyweight variation on the more standard Squat. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By using a Balance Trainer you add significantly more instability to the movement, which can help you develop balance and coordination, as well as achieve better muscle activation when compared to something like an Air Squat.
- Beginner
- Quads
- BOSU® Balance Trainer
7. Smith Machine Squat
94.3 mSCORESWAPPED 2 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.
- Beginner
- Quads
- Smith Machine
8. Leg Press
99.7 mSCORESWAPPED 2 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
9. Mountain Climber
74.9 mSCORESWAPPED 2 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
- Beginner
- Quads
10. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 1 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.