12 Bodyweight Exercises Your Child Can Do From Home

Bodyweight exercises are a wonderful place for your child to start their athletic training. The resistance they will be introduced to is just right for their bodies because it’s basing itself on the weight of each individual kid.

And that’s perfect, no artificial weightlifting is healthier for growing bones.

None of these exercises require equipment, instead, your young athletes can get started on these right away, doing them several times a week, and creating a healthy habit before the season even begins.

Let’s check out 12 bodyweight exercises that your child can do in the comfort of their own home while building up their strength and stamina!


Perfect for strengthening your child’s lower body, squats are an easy way to get started on the build at home. Beginning in a standing position, with feet hip-width apart. Make sure their hands are on their hips and allow them to slowly bend their knees until their thighs are parallel to the floor. Repeat.

Tip: Tell him/her to pretend like they’re sitting in an invisible chair.


Lunges are great for toning and strengthening the lower body. Keeping the upper body straight, tell your child to step forward with one leg and lower the hips until the legs reach a 90- degree angle.

Tip: Make sure the shoulders are relaxed with the chin up.

Mountain Climber

A mountain climber will get every muscle group warmed up. Starting out in a pushup position begin to reverse your legs. Extend each leg – back and forth – until they are straight. Repeat.

Tip: Give a goal of doing 3 sets of 10.

Wall Sits

With your child’s back flat against a wall, tell him/her to bend their knees until they are at a 90- degree angle. Their back should slide down and they should look like they’re in a seated position. Hold.

Tip: Tell him/her to pretend to sit in an imaginary chair (similar to a squat but held).

Calf Raises

Find a step and have your child get their balance on its edge. Tell him/her to lift their heels up a few inches over the edge. This simple exercise, when repeated, works the calf area really nicely.

Tip: Have him/her lift as high as they can stretch.


This exercise targets the back muscles and kids seem to really enjoy it. Have him/her lie face down on the floor with arms extended straight out above his/her head. On “go,” he/she should raise their arms and legs off the floor at the same time for a few seconds. Repeat.

Tip: Make sure they’re “pretending” to be Superman throughout the routine.


Have your kiddo lie flat on the floor with their lower back pressed on the ground. Have him/her life their hands behind their head and then guide them into bringing their knees toward their chest while lifting the shoulder blades off the ground. Repeat.

Tip: Go opposite. Right elbow to left knee, etc.


We bet a lot of kids already know how to do this exercise. While flat on the floor with their face up, have your kids bend their knees and lift their hips off the ground. Hold.

Tip: Make sure their arms and palms are flat on the ground.

Arm Circles

This one will prove to be an instant favorite during workouts. Have him/her stand up with their arms out by their sides. Then, guide them into making small, one-foot circles with their arms.

Tip: Continue the rotations for about 10 seconds at a time.


This is basically just holding a pushup position with the help of one’s forearms. Have your child get in pushup position but with their forearms planted beneath their shoulders. Hold.

Tip: Once strength is built, allow your child to hold the position for as long as they can.



A crunch is a basic type of stomach exercise that targets one’s core. Tell your child to lie down with their knees bent and the bottoms of their feet on the floor. Have him/her extend the arms out and as the body is lifted glide the fingers up the thighs to the kneecaps.

Tip: Make sure they know to keep their lower back on the floor throughout the exercise.


Have your child lying face down on the ground with his/her feet slightly spread apart. Have his/her palms on the floor and allow them to slowly lift themselves up until his/her arms are fully extended.

Tip: If traditional push-ups are too hard, allow them to use their knees as balance.