Piggyback Squat Race | Friends

Quick Intro

Piggyback Squat Race is the scored version of the Piggyback Squat. Despite the name, nobody is rewarded for going fast. The carrying partner squats with their partner on their back on a fixed rhythm: two counts down, a one-count pause at the bottom and two counts up. Every rep at the agreed depth and on the count is a clean rep. The set ends at the first rep that misses the depth or the count, or at an agreed cap. The score is the number of clean reps, compared against another pair or your own best. Then the two can swap if their weights allow.

How to squat is covered at Bodyweight Squat, and how to do the piggyback squat at Piggyback Squat. This guide covers the scoring and how to keep it safe when there is a score at stake.

What You’ll Need

A flat, non-slip floor with clear space around.
A rider who can count steadily out loud. A metronome app can keep the count instead.

Who It Suits

Only pairs who already do the piggyback squat comfortably, with a reasonable size match. If the carrier cannot do several slow, steady piggyback squats, start there first.

The guide to matching weights for human-load exercises is in Lifting, Carrying and Catching a Person.

How It Works

Agree the depth before starting. Thighs parallel to the floor is one choice. A box or chair the carrier just touches is easier to judge.
Agree the cap, for example 8 reps.
The rider climbs on in a secure piggyback and the carrier stands tall to settle.
On “start”, the carrier squats on the count: “down, two” lowering, “hold” at the bottom, “up, two” rising. The rider calls it, or a metronome keeps it.
The carrier keeps going until a rep misses the depth or the count, or they reach the cap.
The rider gets off. Write down the score. If both directions are safe, swap.

Scoring

Clean reps only. A rep counts if it reaches the agreed depth and stays on the count.

First miss ends it. The set stops at the first rep that is shallow, rushed or bounced. No grinding on afterward.

Compare fairly. Two partners of different weights are not carrying the same load. Compare each carrier with their own previous best, or one pair with another pair of a similar weight match.

How to keep partner contests fair is discussed in Training With a Friend.

The Rider’s Job

The rider has two jobs here: keeping still, and keeping the count. Call it steadily and honestly, including the rep that ends the set. If the carrier wobbles, say “down” and get off.

Why the Cadence

Rushing squats with a person on your back is how both people end up on the floor. A fixed rhythm takes speed out of the contest completely. What is left is control: who can keep their form, depth and rhythm steady under a moving load for the most reps.

Evening It Out

Lower cap for a mismatched pair, for example 5 reps.
Shallower depth, agreed beforehand.
Lighter rider, if the group allows mixing pairs.

Staying Safe

Reasonable size match only.
Watch the knees. If they start caving inward, that rep ends the set.
Stop for knee or lower back strain, score or no score.
“Down” from either person means the rider gets off at once.

Common Mistakes

Speeding up near the end. The count stays the same; a rushed rep ends the set.
Arguing depth after the fact. Agree it before, with a box or chair if needed.
Rider leaning forward to watch the depth. Stay still and centred.
Grinding past failure. The first miss ends the set.

Fitting It Into a Session

A good finisher for a leg session, after the piggyback squat itself has been practised. It also works as a challenge between pairs in a group session.

Piggyback Squat is the unscored version.
Piggyback Lunge Walk is a harder single-leg exercise with a rider.
Wall Sit Duel is a leg contest with no rider.

FAQ

Why is it called a race?

The name is traditional. The contest is about who keeps clean reps going longest. Speed plays no part, since rushing a squat with a person on your back raises the risk of a fall.

What if we both hit the cap?

It is a tie. Next time, raise the cap or add a slightly longer pause.

Who counts?

The rider, or a metronome. A third person makes judging easier.