Lower body exercises

30 Exercises to strengthen the lower body muscles for kids

Alice Taylor Exercises for kids

30 Exercises to strengthen the lower body muscles for kids

Like all areas of training such as upper-body and core, lower body exercise is just as important.

Lower body exercises will increase body strength ability and will help to maintain healthy bones and joints.

In this article, For kids gathered the top 30 lower body exercises and quad workouts that any one can do at home or anywhere.

Lower body exercises
Lower body exercises

The following lower body workouts include exercises for the buttocks, hips, thighs, and legs.

Train with your kids daily following these steps to be in shape.

Share this Post

30 Lower Body Exercises For Kids

Here are 30 lower body strengthening exercises to train hamstring, quadriceps, and calf muscles (main muscles of the lower limb).

1- The Plié

Tell the kids: Stand with your heels together and then turn your toes out as far as you can.

The goal is to turn your toes away from each other, as if to form a straight line.

Slowly bend your knees to the sides, dropping your bottom toward the floor.

Hold in this down position before slowly coming back to a standing position.

Repeat this movement 20 times.

2- Squats

Quad workouts

It is one of the quad workouts that strengthen the quadriceps muscle of the thigh.

Tell the children: Stand with your feet hip-width apart, toes pointing forward.

Bend your knees as if you were going to sit back in a chair, slowly counting, “1, 2, 3, 4” until your thighs are as close to parallel to the floor as possible.

Hold this pose for two seconds and then straighten your legs to the starting position.

Repeat this exercise 20 times.

3- The Elevé

Tell the kids: In a standing position, hold onto a steady surface.

Then, starting with your feet in a turned-out position, rise to the balls of your feet.

Lower back into the starting position. 

Perform this lower body exercise as many of these as you can.

4- The Rond de Jambe

Tell the kids: Stand with your weight on your right leg.

Lift your left foot slightly and, with toes pointed and still touching the floor, circle your foot slowly from the front of your body to the back, skimming the floor with your toe.

Return the foot to the starting position and then repeat the complete movement 10 times before switching to your other leg.

5- Lunge

Tell the children: In a standing position with your hands on your hips and your feet shoulder-width apart, take a large step forward with your right leg.

Slowly bend your knees until your right thigh is parallel to the floor.

Both knees should be bent at a 90-degree angle and the right knee should not pass the tips of your toes.

Slowly lift your body and step back into the starting position, pushing through the heel of your right foot.

Repeat this movement with the same leg 30 times and then switch legs.

6- Walking Lunge

Tell the kids: In a standing position with your hands on yours hips and your feet shoulder-width apart, take a large step forward with your right leg.

Slowly bend your knees until your right thigh is parallel to the floor.

Both knees should be bent at a 90 degree angle, and the right knee should not pass the tips of your toes.

Slowly lift your body and step forward with your left leg into a lunge.

Repeat this exercise 30 times.

7- Squat Walk

Tell the children: Stand with your feet hip-width apart and your toes pointing forward.

Bend your knees as if you were going to sit back in a chair, slowly counting, “1, 2, 3, 4” until your thighs are as close to parallel to the floor as possible.

Hold this position as you walk forward 4 steps and then backward 4 steps to where you started.

Repeat the whole series of movements 10 times.

8- Sit Kicks

Tell the kids: Sit on the floor, with your knees bent and your feet flat. Place your hands palms down on the floor behind you.

Lean back slightly and extend your right leg off the floor into a kick.

Kick 30 times with this leg before switching legs.

Variation: This exercise can be done alternating the leg that kicks, too.

9- Temper Tantrum

Tell the kids: Lie facedown on the floor with your arms outstretched past your head and your legs extended long.

Quickly begin to alternate kicks, bringing your heels toward your bottom.

Do this exercise repeatedly for 1 minute.

10- Scuttle Bug

Tell the children: Begin in a crawl position with your hands and feet on the floor and your bottom pointing toward the ceiling.

Crawl several steps forward, backward, and sideways.

This is a great exercise for your upper body, too.

Do this exercise repeatedly for 1 minute.

11- Inner-Thigh Lifts

Tell the children: Lie on your right side with your right leg straight.

Bend your left knee and place your left foot on the floor behind your right knee.

Rest your head in your right hand or on your outstretched right arm.

Keeping your right leg straight and your toes pulled in, slowly raise your leg up toward your left knee.

Pull your belly button back toward your spine.

Hold your leg in the up position before slowly lowering it to the floor.

Repeat this workout 20 times and then switch legs.

12- Imaginary Bicycle

Tell the kids: Lie on your back with your feet up in the air.

Pedal your feet as if you were pedaling a bicycle.

Pedal fast, slow, backward, and wide-legged for 1 minute.

13- Bridge

Tell the children: Lie on your back with your knees bent and the bottoms of your feet flat on the floor.

Lift your hips off the floor as high as possible and count to 10.

Then slowly lower your body back to the starting position.

Repeat the exercise 5 times.

14- Bottom Walking

Tell the kids: Sit on the floor with your legs outstretched in front of you.

Lift your right hip up and forward and then your left hip up and forward so that you are “walking” forward.

Walk forward 10 times and then backward 10 times.

Variation: Have the children Bottom Walk with their hands on their hips and with their arms outstretched to the sides to see how each affects their movement.

15- Crab Walk

This exercise is good for all kids and parents, too.

Tell the kids: Sit on the floor with your knees bent, your feet flat on floor, and your hands flat and behind your body.

Lift your hips off the floor, supporting yourself on your feet and hands.

Walk backward and forward for 1 minute.

16- Crab Kicks

Tell the children: Start in the Crab Walk position (#15), with your bottom up off the floor and your knees at right angles to it.

Kick up your right leg and then your left leg. Count how many kicks you can do in 1 minute.

17- Heel to Bottom

Props: A counter top or a chair for each participant

Tell the children: Stand, holding on to a kitchen counter or a chair for balance for this exercise.

Bending your right leg, bring your right heel toward your bottom.

Try this 30 times and then switch legs.

18- Kneeling Kickbacks

Tell the kids: Kneel on all fours. Keeping your right knee bent at a 90-degree angle, slowly lift your right leg until your thigh is parallel to the floor.

Pause for a moment and then slowly lower your leg back to the floor.

Repeat this movement 10 times and then switch legs.

19- Towel Slide

Props: A towel for each participant

Note: This exercise works best on hardwood floors or other slippery surfaces.

Tell the toddlers: Stand with a towel under your left foot. Lean back slightly, bending your right knee, and slide your left leg out to the side, keeping that knee straight.

Slide your leg back to the center and then return to the standing position.

Repeat 10 times and then switch sides.

20- Step Dip

Prop: A step

Tell the children: Sit on a bottom step, feet on the floor, and grasp the front edge of the step with both hands.

Now slide your bottom off the step while walking your feet forward a little but keep your hands in place on the step.

Slowly bend your elbows and lower your hips until your shoulders are in line with your elbows.

Push back up to start again. See if you can do 10 Step Dips.

21- Wall Sitting

Prop: A wall

Tell the kids: Stand with your back to the wall and your feet parallel to each other.

Keep your back straight against the wall.

Bend your knees to slide slowly down the wall. Your lower legs
should remain parallel to the wall.

Hold this position as long as you can and then slide back up the wall.

Repeat this training for kids 5 times.

22- Sofa Lifts

Prop: A sofa

Tell the children: Lie on your back on the floor with your heels and ankles on the edge of the sofa.

Bend your knees slightly and have your arms at your sides.

Press your left heel into the sofa and bend your right knee in toward your chest.

Lift your torso off of the floor. Hold this position for 5 seconds and then lower your torso to the floor.

Begin again, with legs switching roles.

Repeat the entire sequence 10 times.

23- Kneeling Side Kicks

Tell the children: Begin on all fours. Balance on your right knee and both hands.

Lift your left knee up off the floor and out to the side. Hold your left knee at hip height.

Extend and bend your left leg 10 times.

Return to the starting position and then switch sides.

24- Leg Circles

Tell the kids: Lie on your back on the floor with your knees bent and your arms outstretched to your
sides.

Extend your right leg into the air and slowly draw an imaginary circle with that foot.

Keep your torso as still as possible. Repeat 30 times and then lower your leg.

Switch legs to draw a circle with your other foot.

25- Supine Leg Slide

Props: Two towels for each participant

Note: This exercise works best on hardwood floors or other slippery surfaces.

Tell the children: Lie on your back with your knees bent and a towel under each foot.

Lift your hips slightly off the floor, press into your left heel, slide that foot, and straighten the leg.

Now bend your left knee and slide that leg back in as you slide your right leg out, keeping hips lifted.

Repeat this exercise for kids 10 times per leg.

26- Reverse Froggie

Tell the children: Lie facedown on the floor with your heels together. Your knees should be bent and turned out.

Pull your belly button in, draw your tailbone down, and rest your forehead on your hands.

Keeping heels together, contract your bottom muscles to lift your thighs off the ground.

Hold in the up position for 15 seconds and then release.

Repeat 5 times.

27- Stair Climbing

Prop: A set of stairs

Find a long set of steps. It is better if the stairs are outside.

Tell the children: Run up the steps but walk back down the steps. (It’s better for your knees.)

Repeat this for 5 minutes.

28- Resistant Leg Lifts

Props: A chair for each pair

Divide the group into pairs or have the players choose partners.

Tell the kids: Have your partner sit tall in a chair, bending his legs at the knees.

Place your hand gently on the top of his thigh just above the knee.

As he slowly brings his knee up, gently press his thigh down.

Hold the resistance for 15 seconds and repeat the lift 5 times before switching legs.

Then switch roles.

29- Hamstring Curls with Resistance

Divide the group into pairs or have the players choose partners.

Tell the children: Have your partner lie facedown on the floor, arms down at her sides.

Have her bend at the knee, one leg at a time, bringing her heel toward her bottom.

Place your hand at her ankle and provide light resistance as she brings her leg up.

Repeat 10 times before switching legs. Then switch roles.

30- Bridge Partner

Divide the group into pairs or have the players choose partners.

Tell the kids: Your partner begins on all fours. You lie on your back on the floor, placing the heels of your feet on top of your partner’s back, with your toes pointing toward the ceiling.

Pull your belly button toward your spine and flatten your lower back into the floor.

Keep your arms outstretched to your sides on the floor.

Press your hips up off the floor and squeeze your bottom, while pressing the heels of your feet into your partner’s back.

Press upward until your legs and hips are in line with your torso.

Hold for 15 seconds and then slowly release lowering your body to the starting position.

Repeat a 10 times and then switch roles.

Note: If one partner is taller than the other, particularly if one partner is an adult, that partner may have to drop onto her elbows so the shorter partner can place the heels of his feet on the other’s back.

Share this Post