15 Partner Exercises To Try With Your Workout Buddy

Partner workouts with a gym bestie are beneficial for many reasons. Partner exercises add a motivating element to your gym sessions. Having a workout buddy also keeps you accountable, makes working out more exciting and allows you to explore a variety of new exercises together that you might not have tried alone. Your workout buddy  serves as a valuable source of feedback, ensuring proper form and minimizing the risk of injuries. Plus, the social aspect of working out with a partner is always an added bonus. 

So, team up with a friend and discover the incredible benefits of partner exercises – together, you can achieve remarkable progress!


Exercising with a workout buddy can offer several benefits and make your overall gym experience more enjoyable and productive. Here are some reasons why you should consider working out with a buddy:


When you do partner exercises, you get to share the experience with someone, making your workout more engaging. You can cheer each other on, share accomplishments and push each other to reach new goals. Not only does your fitness benefit, but you also foster a stronger friendship and bond. 


Having a workout buddy ensures you both stay committed and accountable to your fitness routine. You can rely on each other to show up and give your best effort, making it harder to skip workouts.


Partner exercises allow you to explore a wide range of dynamic and challenging workouts. You can try new exercises, routines or training techniques together, keeping your workouts fresh and exciting.

Your workout buddy can also provide valuable feedback on your form and technique. They can help correct your posture, ensuring you perform exercises correctly and avoid injuries.


Friendly competition can boost motivation levels during workouts. When you have a workout buddy pushing you to perform better and achieve more, you’re more likely to give your best effort and stay focused throughout the session.

With a partner, you can make your fitness journey more fun, challenging and rewarding! To make the most out of your workout sessions, take advantage of EōS Fitness’ Referral Rewards Program and enjoy perks that save you money while amping up your workout. 


Partner exercises can be an effective way to work out with a buddy. Here are some fun partner workouts you can try:


  1. Partner Leg Throwdowns: This exercise targets your lower abs. Lie on your back with your legs up in the air. Your partner stands at your feet and gently throws your legs down toward the ground. Engage your core muscles to control the descent and bring your legs back up. Repeat for a set number of repetitions or time. 
  2. Plank High-Fives: This exercise engages your core, arms and shoulders. Start in a high plank position facing each other. Alternate lifting one hand and giving your partner a high-five, while they high-five you with the opposite hand. Return through center and repeat on the other side for a few repetitions.
  3. Partner Plank with Knee Tucks: This exercise challenges your core stability and adds an element of coordination. Get into a high plank position facing your partner, with enough distance between you. Both partners simultaneously lift one leg and drive the knee towards the opposite elbow, engaging your obliques and core. Alternate sides with each rep. 
  4. Partner Plank Taps: This exercise challenges your core stability, shoulders and arms.

Start in a high plank position facing your partner, with enough distance between you. Both partners simultaneously reach one hand across to tap their partner’s opposite shoulder while maintaining a stable plank position. Alternate sides with each rep. 


  1. Medicine Ball Sit-Up and Chest Pass: This workout engages your core muscles and improves coordination. Sit facing your partner, with your knees bent and feet anchored. Hold a medicine ball and perform a sit-up while simultaneously passing the ball to your partner’s chest. Your partner catches the ball, performs their sit-up and passes it back to you. 
  2. Medicine Ball Squat and Toss: This exercise targets your lower body muscles, including quads, hamstrings and glutes, while also engaging your upper body and core during the toss. Stand facing your partner with enough distance between you. Hold a medicine ball at chest height and simultaneously perform a squat while your partner does the same. As you come up from the squat, explosively toss the ball to each other. Catch the ball and repeat the movement. 
  3. Medicine Ball Chest Pass: This exercise works your chest, shoulders, and triceps. Stand facing your partner at a distance. Hold the medicine ball at chest height and simultaneously push the ball towards your partner with force. Your partner catches the ball and immediately throws it back to you. Continue passing the ball back and forth for a set number of repetitions or time.
  4. Medicine Ball Lunge with Twist: This exercise targets your legs, glutes, core and improves rotational stability. Stand side by side with your partner, both holding a medicine ball at chest height. Step forward into a lunge while twisting your torso over  your front leg. As you come up from the lunge, pass the ball to your partner, who then performs the same movement on the opposite leg. Continue alternating sides with each rep.


  1. Barbell Squat and Spotter: This exercise targets the lower body muscles, including quads, hamstrings and glutes. One partner performs barbell squats while the other partner acts as a spotter. The spotter stands behind the squatting partner, ready to assist if needed. 
  2. Partner Assisted Pull-Ups: This exercise targets the back, shoulders and arms. One partner performs pull-ups while the other partner provides assistance by holding their ankles or by using resistance bands. The assisting partner helps with the upward portion of the pull-up, making the exercise more achievable. 
  3. Bench Press and Spotter: This exercise targets upper body muscles, particularly the pectorals, triceps, and deltoids. One partner performs bench presses while the other acts as a spotter. The spotter stands at the head of the bench, ready to assist if needed, ensuring the exercise is done safely and effectively. This not only aids in proper form but also allows for pushing personal limits with an added safety measure.
  4. Resistance Band Sprints: One partner provides resistance with a band around the other partner’s waist, who sprints forward. Meanwhile, the other partner acts as resistance and slowly walks/jogs in the same direction to try to slow the first partner down. This helps to develop explosive power and speed.
  5. Partner-Assisted Row: One partner holds a resistance band at their waist while the other stands facing them, holding the other end. The standing partner performs a rowing motion, pulling the band towards them. The other partner, holding the band at their waist, provides resistance, engaging both individuals’ core and upper body muscles. Remember to switch roles after a set.
  6. Synced Burpees: Stand facing your partner, more than a body length apart. Perform burpees in unison—jump squat, plank, push-up, stand, and repeat—clapping hands together at the jump peak to encourage coordination and shared rhythm.
  7. Partner Wheelbarrow Squats: This partner exercise is a unique blend of strength and balance, targeting the core, arms, and lower body, ideal for the Functional Training Area of your gym. In this partner exercise, one person holds the ankles of the other, who walks on their hands in a wheelbarrow position. The “wheelbarrow” partner performs a push-up, while the standing partner simultaneously performs a squat. Ensure you switch roles for an even workout experience.


If you want all the benefits of a workout buddy, you can have instant workout partners by joining one of the EōS G-Fit® Classes

Joining a Group Fitness Class offers numerous benefits that can significantly contribute to your health and fitness journey.  Whether you are a beginner or an experienced fitness enthusiast, there is likely a Group Fitness Class that suits your preferences and helps you reach your fitness goals. With over 60 classes a week at most EōS locations, you won’t run out of motivating and fun classes that will suit your fitness goals. 

So, grab a friend and experience the benefits of partner exercises firsthand. Crush your fitness goals by trying out these 12 fun partner workouts or joining an EōS G-Fit® Class at an EōS location near you

My EōS Fitness: Casselberry - S US Hwy 17-92 / Semoran Blvd