WorkOnFitness

Partner workoutsFriends

Squat Tag

4 minute read

Quick Intro

Squat Tag turns a set of squats into a game of tag. Two people face each other and squat continuously, each at their own pace. Whenever you come up to standing, you may reach out and tag your partner’s shoulder with an open hand before dropping into the next squat. Each clean tag scores a point, and the first to an agreed total wins the round.

How to squat well is covered at Bodyweight Squat. This guide covers the game: the tag rules, the squat standard that keeps it honest and how to make it close between partners of different fitness.

What You’ll Need

  • A clear space with nothing within arm’s reach of either person.
  • Nothing else.

How to Play

  1. Agree the target score, for example five tags, and the squat depth both people must reach.
  2. Stand facing each other, about an arm’s length apart.
  3. On “go”, both start squatting continuously, each at your own pace.
  4. Each time you come up to standing, you may reach out and tag your partner’s shoulder with an open hand, then drop back into your next squat.
  5. Every clean tag scores a point.
  6. The first to the target score wins the round. Play best of three if you like.

What Counts

A squat counts only when it reaches the agreed depth, for example thighs level with the floor, and comes back up to standing. Agree the depth before starting, since the game rewards being upright, and the obvious way to stand up more often is to squat less deeply.

A tag counts when:

  • it is made while you are standing at the top of a squat;
  • it is an open-handed touch on the shoulder;
  • you go straight back into a full squat afterwards.

Tags on the face, chest or back do not count. Grabbing, pushing or blocking your partner’s squat is not allowed.

Timing Is the Skill

The squat itself is simple. The game is in the timing. You can only tag when you are standing, and your partner’s shoulder is easiest to reach when they are standing too; as they drop into a squat it moves down and away. Coming up at the right moment matters more than squatting fast. Some players speed up to catch the other person at the top; others change pace to avoid it. Both are fair, as long as every squat hits the depth.

Making It Fair

Two simple handicaps:

  • A head start. The weaker squatter starts the round with a lead, such as two free points.
  • A shallower depth. The weaker squatter only has to reach a higher squat, which lets them come up more often.

Agree the handicap before the round starts and keep it for the whole game. More on handicaps is in Training With a Friend.

Staying Safe

  • Clear the space. No furniture or anything to trip on within arm’s reach.
  • Keep tags light. A tag is a touch, not a push. A shove on the shoulder while someone is mid-squat can tip them backward.
  • Stop if anyone loses footing. End the round straight away if either person stumbles.
  • Agree to contact. Say before starting that shoulder tags are fine for both of you.

Common Mistakes

  • Shallow squats. The most common way to cheat the game, often without meaning to. Call each other on it.
  • Leaning in to tag. Reaching far forward pulls you off balance. Stand close enough that a short reach does it.
  • Pausing at the top. Waiting upright for a chance to tag means you are not squatting. Keep moving.

Fitting It Into a Session

Squat Tag is a moderate game that gets the legs and heart rate going, which makes it a good warm-up or early game. Avoid putting it just before a wall sit or other leg hold, or the hold will measure tired legs.

FAQ

Can we both tag at the same time?

Yes. If both tags land together, both score a point.

What if my partner squats faster than me?

Speed helps you stand up more often, but a tag is much easier when your partner is up as well, so timing counts as much as speed.

How many rounds should we play?

Three rounds to five tags each is a good start. Continuous squats add up quickly.

Related to Bodyweight Squat, Lunge Tag and Mirror Games.