How to do a Partner Wall Sit And Tricep Dip
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Partner Wall Sit And Tricep Dip
Instructions for Proper Form
Partner Wall Sit and Tricep Dip is a collaborative exercise combining a Wall Sit and a Tricep Dip. It involves one partner performing a Wall Sit to provide support, while the other executes Tricep Dips off their partner's knees. This compound exercise primarily targets the quads and triceps, boosting both muscle strength and endurance while fostering team coordination.
- Partner 1: Position yourself with your back against a wall. Bend your knees and keep your back on the wall as you walk your feet forward. Stop when your thighs are parallel to the floor.
- Partner 1: Hold this position by engaging your quads and glutes for the duration of the exercise.
- Partner 2: With your partner in position, stand backwards in front of them, lean back and put your hands on your partner’s legs just above their knees.
- Partner 2: Shift your weight to your hands and walk your feet out away from your partner. The farther out your heels are, the more difficult this exercise will be.
- Partner 2: With good upper-body posture and an engaged core, bend at your elbows and slowly lower your torso towards the ground. Maintain tension in your triceps to control your descent.
- Partner 2: Engage your triceps to extend your arms and raise yourself back up.
- After completing your reps, switch positions with your partner, and repeat.
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Alternatives & Variations to Partner Wall Sit And Tricep Dip
1. Wall Sit
55.4 mSCORESWAPPED 19 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. Bench Dip
93.8 mSCORESWAPPED 10 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
3. Machine Tricep Dip
92.9 mSCORESWAPPED 9 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.
4. Partner Wall Sit And Tricep Dip
16.1 mSCORESWAPPED 4 TIMESPartner Wall Sit and Tricep Dip is a collaborative exercise combining a Wall Sit and a Tricep Dip. It involves one partner performing a Wall Sit to provide support, while the other executes Tricep Dips off their partner's knees. This compound exercise primarily targets the quads and triceps, boosting both muscle strength and endurance while fostering team coordination.
5. Balance Trainer Mountain Climber
40.8 mSCORESWAPPED 2 TIMESThis intense cardio and core exercise uses a BOSU balance trainer to amplify the challenge of traditional mountain climbers. The added instability requires greater core engagement and balance, enhancing cardiovascular fitness and muscle endurance.
6. Pause Squat
71.3 mSCORESWAPPED 2 TIMESPause Squat is a variation of the standard Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. By pausing at the bottom of the movement, you increase the time under tension, which can help improve muscle endurance and strength. This also ensures you maintain proper form and engage your muscles more effectively throughout the squat.
7. Weighted Wall Sit
39.2 mSCORESWAPPED 2 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
8. Dumbbell Walking Lunge
74.3 mSCORESWAPPED 2 TIMESDumbbell Walking Lunge is a variation of the standard Lunge. Like other lunge variations, this compound exercise primarily targets the quads, but also hits the glutes and hamstrings. By holding a dumbbell in each hand, you add resistance which further challenges your lower body. This variation also encourages coordination and dynamic balance as you move.
9. Shin Box Quad
11.1 mSCORESWAPPED 2 TIMESShin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.
10. 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.