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7 Dynamic Partner Exercises For Couples, Friends & Fitness Freaks

Whether you're new to working out or an experienced fitness enthusiast, partnering up with someone can take your workout to the next level.

Not only does it add an element of fun and competition, but also having someone by your side can provide motivation and accountability.

This article will all about some of the most effective partner exercises that target different muscle groups and cater to different fitness levels.

So, get a friend, family member or significant other and get ready for some challenging yet rewarding partner workouts and exercises:

Best Partner Exercises To Do At Home

Here are some of the best partner workouts for beginners and advanced fitness freaks:

1.     Plank High-Fives

Plank High-Fives

Engaging in Plank High-Fives offers a multifaceted workout targeting core strength, shoulder stability, and coordination.

The plank position itself is effective for building a strong core, and the added high-fives introduce an element of upper body movement, engaging the arms and chest.

This exercise is beneficial for enhancing overall stability, promoting teamwork, and adding a fun component to traditional planking.

Starting Position:

  • Both partners get down on the floor in a plank position, facing each other.
  • Place your hands directly under your shoulders and engage your core.

High-Five Action:

  • Lift your right hand off the ground and reach across to give your partner a high-five.
  • Bring the hand back to the starting position and then lift the left hand to high-five.

Alternating High-Fives:

  • Continue to alternate high-fives, maintaining a stable plank position.
  • Aim for a specific number of high-fives or perform the exercise for a set amount of time.

2.     Resistance Band Partner Rows

Resistance Band Partner Rows provide an excellent opportunity to strengthen the upper back, shoulders, and arms. The resistance band adds constant tension throughout the movement, challenging the muscles involved.

This exercise is particularly effective for improving posture, as it targets the muscles responsible for pulling the shoulders back, promoting a more upright stance.

Additionally, the collaborative nature of the workout makes it one of the best partner exercises for couples.


  • Stand facing each other, ensuring there's enough tension in the resistance band when held at arm's length.
  • Both partners should have a firm grip on the band.

Rowing Movement:

  • Simultaneously pull the resistance band towards your chest by bending your elbows.
  • Squeeze your shoulder blades together at the top of the row.

Controlled Release:

  • Slowly release the tension in the band, extending your arms back to the starting position.
  • Maintain control throughout the movement to engage the muscles.


  • Repeat the rows for the desired number of repetitions, focusing on good form and control.

3.     Wheelbarrow Race

Wheelbarrow Race offers a dynamic and engaging full-body partner workout, emphasizing core strength, arm endurance, and coordination.

Partner A's plank position engages the core muscles, while Partner B's wheelbarrow stance activates the arms and shoulders. The movement forward challenges both partners to work in tandem, resulting in better communication and mutual support.

This exercise not only enhances strength but also adds an element of friendly competition to the workout routine.

Partner A (Plank Position):

  • Partner A starts in a plank position, hands directly under shoulders, and body in a straight line.

Partner B (Wheelbarrow):

  • Partner B stands at Partner A's feet and lifts their ankles.
  • Partner A should tighten the core to maintain a stable plank position.

Moving Forward:

  • Partner A walks forward on their hands while Partner B walks alongside, holding the ankles.
  • Maintain coordination and switch roles after a set distance or time.

4.     Partner Lunges

Partner Lunges

Partner Lunges provide a lower body workout that targets the quadriceps, hamstrings, and glutes.

This kick-ass partner exercise strengthens the legs and improves balance and coordination as partners move in unison. The alternating lunges engage muscles symmetrically, promoting muscle balance.

Moreover, the synchronized nature of the exercise encourages partners to stay in rhythm, creating a sense of teamwork and camaraderie.

Starting Position:

  • Stand facing your partner with about two arm-lengths of space between you.

Lunging Forward:

  • Take a step forward with your right foot, bending both knees into a lunge position.
  • Simultaneously, your partner takes a step backward with their left foot into a lunge.

Return to Starting Position:

  • Push off your front foot to return to the starting position.
  • Repeat the lunge with the left foot forward while your partner lunges backward.

Alternate Lunges:

  • Continue alternating lunges, ensuring proper form and coordination.

5.     Squat Jumps with Medicine Ball Toss

Squat Jumps with Medicine Ball Toss combine cardiovascular exercise with strength training, offering a full-body workout.

The squat jump engages the lower body, while the medicine ball toss activates the arms, shoulders, and core.

This exercise enhances explosive power, agility, and coordination. 

Starting Position:

  • Stand facing your partner with feet shoulder-width apart, holding a medicine ball.

Squatting Movement:

  • Both partners squat down, keeping the back straight and chest up.
  • Hold the medicine ball with both hands at chest level.

Jump and Toss:

  • Explosively jump up from the squat position.
  • While in the air, toss the medicine ball to your partner.

Catch and Repeat:

  • Your partner catches the ball and immediately goes into a squat.
  • Repeat the sequence for the desired number of reps.

6.     Partner Burpees

Partner Burpees

Partner Burpees provide an intense cardiovascular and full-body partner workout. The burpee component engages multiple muscle groups, including legs, core, chest, and arms.

Adding the high-five at the jump phase introduces an element of coordination and teamwork.

This exercise improves cardiovascular fitness and encourages partners to push each other.

Starting Position:

  • Stand facing your partner with enough space between you.

Simultaneous Burpees:

  • Both partners perform a burpee simultaneously, including a jump at the end.

High-Five at the Top:

  • As you both reach the jump phase, give each other a high-five in the air.


  • Immediately go back into the next burpee, maintaining a synchronized rhythm.

7.     Partner Wall Sits

Partner Wall Sits offer a challenging isometric exercise that primarily targets the quadriceps, hamstrings, and glutes.

By leaning against each other, partners share the load, making it a supportive and collaborative no-equipment partner exercise.

This workout is effective for building lower body strength and endurance. The synchronized wall sit promotes communication and teamwork as partners work together to maintain the position, creating a shared sense of accomplishment.

Starting Position:

  • Stand back-to-back with your partner and position yourselves against a wall.

Descending into Wall Sits:

  • Slide down the wall together, bending your knees until they are at a 90-degree angle.

Maintaining the Wall Sit:

  • Keep your backs against each other and thighs parallel to the ground.
  • Hold the wall sit for a predetermined amount of time or for a set number of repetitions.

Rising Back Up:

  • Slowly push against the wall to rise back up to a standing position.


  • Repeat the wall sits for the desired number of sets.

Final Thoughts

Partner exercises are a fantastic way to spice up your workout routine and boost your fitness goals.

From the fun and challenging elements, they add to the numerous physical benefits, incorporating partner exercises into your workouts is a no-brainer.

Either you're looking to improve communication with your loved one or simply want to mix up your solo workout, there is truly something for everyone when it comes to partnering up in fitness.

Give these best partner exercises a try, and let us know how it goes.