7 Must-Try Partner Workouts

Two people are better than one. The more the merrier. We have heard each of these phrases. From early childhood we were constantly told about the importance of teamwork and unity between friends, family, and partnerships. Regardless of the environment you are in, it's sometimes better to partner with someone else. Even in exercise, studies have shown that exercising with a partner is better for you as long as they push you to do your best (Greatist). 

Just think about it, who wouldn't want to exercise with their BFF? Exercising with a friend can bring entertainment, encouragement, and competition, which are all things that can help you reach your fitness end goal. When it comes to competition specifically, it’s a known fact that if someone next to you is working hard, you tend to work hard to match their intensity. It’s human nature; we want to be better and there is nothing wrong with that. Pushing ourselves is the only way we can thrive and change, and what better way to change than by having someone positively influencing you. With that in mind, here are some partner workouts that you and a friend or fellow gymgoer can try together:

1. Partner Hamstring Curls

Using a mat or a knee pad, form a kneeling position and have your partner hold you in place by your ankles. Keeping your knees on the ground, lower yourself as slowly as you can and catch yourself with your hands to prevent you from hitting the floor. Push yourself off the floor and use your hamstrings to get back to the starting position. 


2. Medicine Ball - Rotational Throws 

The first partner holds a medicine ball with both hands, making sure it is a little far from their body while their arms are slightly bent. Then, partner one throws only rotating their upper body. The second partner turns only their torso to receive the thrown medicine ball. Complete this action back and forth between partners. 


3. Medicine Ball - Ball Twist Passes

Standing back-to-back with your partner, hold the medicine ball close to your body, keeping your elbows bent. Keeping your feet planted to the floor, twist from the waist toward each other and pass the ball to your partner then return to the starting position facing back-to-back. Then, the other partner twists their waist to return the medicine ball to you. 


4. Medicine Ball - Situps


Facing your partner, sit on the floor with knees bent and one medicine ball. Partner one lies back with the medicine ball over their head, tapping the ball to the floor. Then rise with the ball still over your head and pass the ball to your partner. Your partner will catch the ball in upper-front of their bodies to bring the ball down over their head. 

5. Cross Jump Lunges

Stand facing each other with a reasonable distance in between the two of you. While one partner lunges with their right foot forward, the other partner lunges with their left foot forward, creating this alternate motion. As you switch sides grab the hands of your partner to stabilize each other. The deeper the lunge, the better. 

6. Alternating Box Jumps

Stand in front of a box (or another platform) with your partner on the opposite side of you with feet shoulder-width apart. The first partner raises their arms and swings them back while partially squatting down to successfully jump on the box, landing with your knees bent. While partner one comes off the box, partner two gets ready to do the same thing, but on the opposite side. 


7. Partner Leg Raises

The first partner lies down on the floor with legs straight. Partner two will position both feet on a side of your head, so the first partner can grab the ankles to stabilize. The first partner will raise their feet toward the second partner while also lifting your hips off the floor. Once partner one’s feet reach a high point, the second partner will grab your ankles and slightly push your legs back to the starting position. Repeat for the other partner. 



Have any other fun partner workout suggestions? Let us know in the comments below! 

SOUL REPORTER | Shelby Wingate is a rising senior at Whitefield Academy in Mableton, Georgia. The extremely competitive athlete plays basketball and runs track for her school. While she does love sports, Shelby uses her competitive nature to excel in academics and will apply that same drive when she attends college to major in Journalism or Communications and minor in French.