Plank Hold & Squat Rally | Friends

Quick Intro

In Plank Hold & Squat Rally one partner holds a forearm plank on the floor while the other stands facing them and does bodyweight squats at a steady, agreed pace. When the plank breaks, the number of squats becomes the holder’s score for that round. Then the two swap jobs. Over the same number of rounds each, the higher total wins.

The plank is covered at Plank and the squat at Bodyweight Squat. This guide is about running the two together: the pace, the plank break and the swap.

What You’ll Need

Floor space for a plank, with a mat if the floor is hard.
Room for the squatter to stand in front of the holder, facing them.

How It Works

Agree a squat pace, such as one full squat every two to three seconds, and who calls it.
The holder sets up in a forearm plank, body in a straight line from head to heels.
The worker stands facing the holder, a short distance in front, feet about shoulder width apart.
Once the holder is set, the worker begins squatting and counts every rep out loud.
The round ends the moment the plank breaks. The squat count is the holder’s score.
Rest briefly, swap jobs and repeat.
Add up each partner’s scores from their holding rounds. The higher total wins.

The Worker’s Job

Standing in front of the holder gives the worker two jobs: keep a steady squat pace, and watch the plank.

Keep the pace. Rushing squats to push the number up spoils the comparison, since the count is meant to measure the hold. A squat to the same depth every time, on the same count, keeps the score honest. A worker who slows down to keep the score low is breaking the game in the other direction.

Watch the plank. Facing the holder, the worker can see a sagging hip or a lifting backside straight away. Call it the moment the line breaks.

The worker may count out loud and encourage. They may not touch the holder or try to distract them.

What Counts

For the holder. The plank breaks when the hips sag toward the floor or lift into a peak, or when a knee touches down.

For the worker. A squat counts when it reaches the agreed depth and comes back up to standing. A half rep at the end of a round does not count.

Making It Fair

There is no handicap. Both partners hold and both partners work, so the format balances itself. A partner with a weaker plank will score lower, which is fair; the rematch is where they see progress.

Staying Safe

The holder can stop at any time, for any reason, without waiting for a full break. The count up to that point stands.
Breathe in the plank. People hold their breath when they are trying to outlast the count.
Keep the squats controlled. Under fatigue, the worker’s knees can drift inward. Slow down a little to keep them in line with the toes.

Common Mistakes

Squatting too fast. Fast squats feel like hard work but inflate the holder’s score and wear out the worker before their own plank.
The holder watching the worker. Craning the neck to look up at the squatter pulls the plank out of line. Keep the eyes on the floor and listen to the count.
Calling the break late. The worker has the best view. Call the break when it happens, not when the holder collapses.

Fitting It Into a Session

This pairing is moderate for both jobs, so it fits early or in the middle of a session. Avoid putting it right before a squat-heavy game or a plank contest, since both jobs here tire those muscles.

Plank Hold & Mountain Climber Rally uses the same plank hold with mountain climbers as the work, and is harder for both jobs.
Wall Sit & Step Touch is a gentler pairing to learn the format on.
Plank Hold Duel is a head-to-head plank contest.
Squat Tag is a squat game where partners try to tag each other.

FAQ

Who wins if the scores are tied?

Call it a draw, or play one more round each to decide it.

How deep should the squats be?

The depth you would use in a normal set, such as the thighs level with the floor. Agree it at the start and keep it the same for both partners.

Can the holder do the plank on the hands instead of the forearms?

Yes, if both partners use the same plank. A straight-arm plank is easier on the forearms but harder on the wrists.