Strengthening Exercises for Kids

As they run, swim, or participate in sports such as soccer, hockey, or basketball, kids are building strength and improving their endurance. However, adding some basic body-weight strengthening exercises to kids’ fitness routine can not only help improve their performance, but also reduce their injury risk.

Here are some strengthening exercises that kids can do at sports practice, home, or in gym class, with no equipment required!

Squats

Squats are an efficient and effective strengthening exercise because they engage the quads, glutes, hips, hamstrings, and even the core. Here’s how to do a squat properly.

1. Have kids stand with feet shoulder-width apart.

2. Extend arms out straight, with palms facing down.

3. Bend the knees and push the butt and hips out and down behind as if they’re sitting on a chair.

4. Keep the weight on the heels and make sure the knees don’t go past the toes. The heels should remain on the ground for the entire exercise.

5. Lower down until the thighs are parallel to the ground. Make sure they keep their torso upright while squatting down.

6. Return to the starting position by straightening the legs and squeezing the butt. Bring the arms to the side on the way up, keeping the shoulders back.

7. Do 15 reps.

Bird Dog Exercise

This exercise helps kids build core, leg, and upper body strength, while also working on coordination. Here’s how to do the bird dog exercise:

1. Have kids start on the ground, on hands and knees, with hands firmly placed about shoulder-width apart.

2. Tighten the abdominal muscles.

3. Raise one leg off the floor and hold it straight out behind.

4. Raise the opposite arm straight out in front at the same time (see photo).

5. Hold for 5 seconds, then lower the leg and arm.

6. Switch to the other leg and arm.

7. Repeat 10 times on each leg/arm, holding each rep for 5 seconds.

Front Lunge Exercise

The front lunge exercise helps kids strengthen their arms and legs, as they stretch their legs out behind them. Here’s how to do it:

1. Stand straight up, with good posture. Your feet should be hip to shoulder width apart. Keep your arms be at your sides.

2. Take a big step forward, keeping your upper body as straight as possible.

3. Lunge until your front thigh is parallel to the ground and the back knee is close to the ground.

4. Your front knee should be bent at approximately 90 degrees. Make sure your front knee doesn’t go past your toes.

5. You can reach your arms straight up, over your head, or leave them at your sides.

6. Return back to the standing position, alternate legs and repeat. Do 2 sets of 10 reps on each side.

Front Plank

Planks are ideal for strengthening the core, which can help young runners improve their overall endurance and speed. Here’s how to do a front plank:

1. Prop yourself up with the arms straight out underneath you. Keep the hands palm down.

2. Extend the legs straight behind and rest on the toes, as if about to do a pushup.

3. Hold the body in a neutral position and keep the abdominal muscles engaged. Try to keep a straight line between the shoulders and toes. Don’t allow the hips or butt to stick up.

4. Hold plank position for 15 seconds. Breathe in and out slowly and steadily. As kids become stronger, they can add 15 more seconds to the plank time.

Beginner: If the above above is too difficult for kids, have them lower their knees to the ground, so the lower body is supported by the knees rather than toes.

Side Plank

A side plank is a bit more challenging than a front plank, but older kids should be able to handle it. It’ll help them strengthen their core, arms, and legs, and also work on their balance. Here’s what to do:

1. Start in a side-plank position with feet stacked. The left arm should be straight, with left palm spread on the ground.

2. Stretch the right hand up towards the ceiling/sky.

3. Keep the head aligned with the spine.

4. Hold this pose for 15 seconds, then return to Front Plank position (see above).

5. Repeat on the opposite side. As kids build up their strength, they can increase the amount of time that they hold the plank, from 15 to 30 seconds, then from 30 seconds to 60 seconds.