The Cooper Institute

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH


Partner Strength Training

Posted in
Fit Tips

Wednesday, Dec 13, 2017

Squat/lunge and row:

As shown in the video, there are two versions of this exercise: 1) the squat version and 2) the lunge version. Depending on your fitness level, choose the appropriate option for you. The lunge is more difficult and should be performed by more advanced exercisers. The exercise begins with both partners assuming a static squat/lunge while each hand holds on to a towel. Both partners are responsible for pulling the towel on one side while opposing the other partner’s pull on the other side. The towels should be moving in opposite directions at a very slow rate. Perform approximately 10 pulls, and if you are in a lunge position, switch legs upon completion of ten repetitions. This exercise can also be timed (30 – 60 seconds) and the exerciser can switch legs half way through the time interval.

Tip: Always maintain a neutral spine, and avoid rotation of the torso/shoulders during the towel pulls.

Side squat/lunge with mid row and reverse fly:

This exercise is performed in the often underutilized frontal plane. As with the previous exercise, the traditional exercise is the squat while the more amplified version is the side lunge.  The exercise begins in the upright position with each partner holding a resistance band. The person performing the lunge begins by stepping into a side lunge with the leading leg bending at the knee to approximately 90 degrees while the stationary leg is extended. Once in the lunge position, the arm on the side of the moving leg will perform a reverse fly while simultaneously the opposite arm performs a mid row. The exerciser will then come out of the lunge and perform the same exercise with the opposing leg. This exercise uses a combination of upper and lower body while also challenging the exerciser’s coordination.

Tip: Always maintain an upright posture and a neutral spine. Keep feet parallel to each other at all times.

Partner plank and push-up:

One partner begins by assuming the forearm plank position. The other partner places their feet on the back of the exerciser and assumes the push-up postion. Once both partners are in the ready position, the exercise begins with one partner holding the plank while the other partner performs push-ups. Once the desired number of push-ups has been performed, the partners switch places and the exercise begins again.

Tip: Always keep the core engaged during this exercise.

These are just three partner exercise options.

For a few additional options, see one of our previous fit tips by clicking here. Remember, to always use your “buddy” wisely.