Uploaded October 2016 | Updated September 2026, 1 day ago
Use Your Buddy Wisely!
No equipment? No problem! If all you have is a partner, try the following progressions.
Exercise 1: Forearm Plank and Glute Bridge
Partner 1 begins in the forearm plank position while partner 2 begins in a supine position with their feet supported by the upper torso of the individual performing the plank. The glute bridge exercise is performed for the desired number of repetitions. The forearm plank is held statically for the duration of the glute bridge exercise. Upon completion, the partners switch.
Key points:
• The partner performing the plank should maintain a neutral spine throughout the exercise.
• Ensure that a normal breathing pattern is maintained for both partners.
• The partner performing the glute bridge should strive for a straight, diagonal line between the knee and the shoulder.
Exercise 2: Forearm Plank with an Isometric Glute Bridge
The exercise is performed in the same manner as exercise 1. However, the person performing the glute bridge has added an isometric phase thereby extending time spent under tension.
Exercise 3: Push-up Plank with Glute Bridge
In this exercise, the partner performing the plank has amplified the exercise by going into a push-up plank. Being in the push-up position reduces the amount of body contact with the ground, which in turn, makes it harder for the core to stabilize the pushing motion created by the partner. The glute bride is also amplified by increasing the range of motion of the exercise.
Exercise 4. Single Leg Push-up Plank with Single Leg Glute Bridge
The final progression of this exercise involves both partners performing the movement/position on a single leg.
There are many effective partner resistance exercises. If this topic is of interest, join us for our next Law/Fire Group Training, Military Exercise Leader, or Boot Camp Circuit Leadership courses at The Cooper Institute.
Use Your Buddy Wisely!
No equipment? No problem! If all you have is a partner, try the following progressions.
Exercise 1: Forearm Plank and Glute Bridge
Partner 1 begins in the forearm plank position while partner 2 begins in a supine position with their feet supported by the upper torso of the individual performing the plank. The glute bridge exercise is performed for the desired number of repetitions. The forearm plank is held statically for the duration of the glute bridge exercise. Upon completion, the partners switch.
Key points:
• The partner performing the plank should maintain a neutral spine throughout the exercise.
• Ensure that a normal breathing pattern is maintained for both partners.
• The partner performing the glute bridge should strive for a straight, diagonal line between the knee and the shoulder.
Exercise 2: Forearm Plank with an Isometric Glute Bridge
The exercise is performed in the same manner as exercise 1. However, the person performing the glute bridge has added an isometric phase thereby extending time spent under tension.
Exercise 3: Push-up Plank with Glute Bridge
In this exercise, the partner performing the plank has amplified the exercise by going into a push-up plank. Being in the push-up position reduces the amount of body contact with the ground, which in turn, makes it harder for the core to stabilize the pushing motion created by the partner. The glute bride is also amplified by increasing the range of motion of the exercise.
Exercise 4. Single Leg Push-up Plank with Single Leg Glute Bridge
The final progression of this exercise involves both partners performing the movement/position on a single leg.
There are many effective partner resistance exercises. If this topic is of interest, join us for our next Law/Fire Group Training, Military Exercise Leader, or Boot Camp Circuit Leadership courses at The Cooper Institute.
