How to do a Partner Squat And Throw
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Partner Squat And Throw
Workouts with 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.
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Generate My PlanCommon 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
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- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternative Exercises to Partner Squat And Throw
1. Air Squats
92.1 mSCORESWAPPED 5 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.
- Beginner
- Quads
2. Medicine Ball Squat
66.8 mSCORESWAPPED 2 TIMESA compound exercise targeting the lower body and core. Holding a medicine ball adds weight, increasing the difficulty and effectiveness of the squat for strength, stability, and endurance. It's an excellent variation for those looking to add an extra challenge to their squat routine, promoting better balance and core engagement.
- Intermediate
- Quads
- Medicine Ball
3. Medicine Ball Overhead Sit Up
62.7 mSCORESWAPPED 2 TIMESIncorporating a medicine ball held overhead, this sit-up variation increases the workload on the abdominals and arms. It enhances core strength and stability, providing a more challenging alternative to traditional sit-ups by adding resistance and increasing the range of motion.
- Advanced
- Abs
- Medicine Ball
4. 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
5. Hip Flow
13.6 mSCORESWAPPED 1 TIMESHip Flow is a dynamic sequence of movements that targets the hip flexors, glutes, and lower back. This compound exercise is designed to improve mobility, flexibility, and stability in the hip region. By flowing through various movements, you enhance the range of motion and activate multiple muscle groups, making it an excellent warm-up or accessory exercise for lower body workouts.
- Beginner
- Quads
6. Dumbbell Row
99.9 mSCORESWAPPED 1 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
7. Medicine Ball Leg Crunch
54.8 mSCORESWAPPED 1 TIMESThe Medicine Ball Leg Crunch is an exercise that targets your abdominal muscles. Lie on your back with your legs raised and knees slightly bent. Hold a medicine ball between your feet. Crunch your upper body and legs toward each other, squeezing the medicine ball between your feet.
- Intermediate
- Abs
- Medicine Ball
8. Balance Trainer Front-Back Cross Jumps
54.3 mSCORESWAPPED 1 TIMESA explosive plyometric exercise using a balance trainer to enhance balance and agility. This exercise primarily targets the muscles in your lower body. Landing on the balance trainer adds a significant amount of instability to the movement which can help recruit smaller stabilizing muscles as well.
- Intermediate
- Calves
- BOSU® Balance Trainer
9. Hammerstrength Iso Row
93 mSCORESWAPPED 1 TIMESHammerstrength High Row is a compound exercise that primarily targets your back. This movement is fairly similar to other seated rows, however the Hammerstrength Machine will restrict your range of motion to an arc, rather than a straight line. The machine also adds stability to the movement, which allows you to focus your attention on exertion rather than stability.
- Beginner
- Back
- Hammerstrength (Leverage) Machine (all forms)
10. Medicine Ball Single Leg Romanian Deadlift
30 mSCORESWAPPED 1 TIMESThis exercise combines the balance challenge of a single-leg Romanian deadlift with the added resistance of a medicine ball. It targets the hamstrings, glutes, and lower back, improving balance, coordination, and unilateral strength.
- Intermediate
- Hamstrings
- Medicine Ball