Piggyback Squat | Friends

Quick Intro

Piggyback Squat is a squat with a person on your back. The carried partner climbs on piggyback, arms around the working partner’s shoulders, legs held at the working partner’s hips. The working partner squats down under control with the chest up and the trunk braced, then rises back to standing. After the agreed reps, the rider gets down. If the two are close enough in weight, they swap.

How to squat is covered at Bodyweight Squat. This guide covers what changes once the load is a person: who should try it, getting on and off, depth and what the rider does.

What You’ll Need

A flat, non-slip floor with clear space around.
A low bench or step, optional, to help the rider get on.

Before You Start: Is This Pair a Match?

The working partner should be able to stand with the rider on their back for ten seconds, steady and upright, before trying a single squat. If that is a struggle, choose a different exercise. Many pairs can do this in one direction only, which is fine. The lighter partner can squat holding a weight while the heavier one does the piggyback squat.

The full checklist for matching weights and getting on and off a carry is in Lifting, Carrying and Catching a Person.

How It Works

The working partner stands with feet about shoulder-width apart and bends the knees slightly.
The rider climbs on, wraps the arms around the shoulders or upper chest and wraps the legs around the working partner’s waist.
The working partner hooks their forearms under the rider’s thighs and stands up tall. Pause here for a few seconds.
The working partner says “down” and squats to a comfortable depth, keeping the chest up and the knees pointing the same way as the toes.
They say “up” and stand back up, pushing through the whole foot.
After the agreed number, the working partner bends the knees and the rider steps off one foot at a time.

The Rider’s Job

Hold on at the shoulders, never around the neck or throat.
Stay still and centred over the working partner’s hips. Leaning to one side or shifting to get comfortable makes the squat much harder to control.
Keep the legs wrapped so the working partner’s arms are not taking all the weight.
Say “down” or “slipping” early if anything feels wrong.

What the Partner Changes

A barbell sits still on the back. A person moves a little, even when trying not to: they breathe, grip and shift. Each small shift has to be caught by the trunk and legs, so the working partner’s core works harder to keep every rep steady. It is a real loaded squat with no equipment at all, which makes it popular in partner workouts.

How Many

Five to eight slow squats, then down. Two or three sets is enough. Take the rider off between sets; holding them while resting is still work.

Depth

Keep it conservative. A half to parallel squat is plenty. The lower you go with a person on your back, the harder it is to stand back up. Any shift from the rider also matters more at the bottom.

Staying Safe

Only with a manageable weight difference.
Practise getting on and off first, several times, before any squats.
Count each rep out loud, so the rider knows when you are moving.
Stop at the first sign of the knees caving inward or the lower back rounding.
Agree that “down” from either person means the rider gets off straight away.

Common Mistakes

Leaning forward. The rider’s weight pulls you forward. Keep the chest up.
Squatting too deep. Stick to a depth you can rise from cleanly.
Rider holding the neck. Shoulders or upper chest only.
Rushing. Slow, steady reps.

Fitting It Into a Session

Use it as the main leg exercise of a partner session, after a warm-up with plain squats. Pair it with an upper-body exercise for the partner who is not squatting.

Piggyback Lunge Walk is a harder single-leg step up from this.
Piggyback Squat Race turns it into a scored contest.
Kettlebell Goblet Squat loads the squat with a weight held at the chest.

FAQ

How do I know if my partner is too heavy?

If standing still with them on your back is hard, or if you cannot rise smoothly from a shallow squat, they are too heavy for this exercise.

Should the rider hold their own legs up?

They wrap their legs around your waist and you support under the thighs. Both help.

Can we use a wall for balance?

Not needed if the floor is good and the pair is well matched. If either feels unsteady, choose a lighter exercise.