Leg Workout with Your Kids

Posted On Aug 9, 2022 By Lisa Traugott

Woman doing a standing reverse curl

August celebrates National Exercise with Your Kids week. This leg workout is designed to be fun and effective while providing plenty of physical health benefits. It also gives you the opportunity to connect with your kids, improve self-esteem and increase concentration. You can do this in a park, at home, or in a gym. Kids (or beginners) will do bodyweight exercises and adults (or more advanced) will use dumbbells, like the BowFlex SelectTech 552 Dumbbells.

Leg Workout with Bodyweight or Dumbbells

Exercise Sets Reps
Squat 4 12
Box Jump 3 8-10
Sumo Squat 4 12
Side Lunge 3 each side 15
Calf Raises 3 each side 15
Lunge Jumps 3 8-10


Squat. If you are using dumbbells, hold them at your sides with feet shoulder-width apart. Slowly lower your body by pushing your hips back and bending at your knees keeping your weight over your heels. Hold for a count of three then slowly stand up. Beginners or kids would do the squats without the dumbbells.

Box Jump. Stand in front of a sturdy box or bench that can support your weight and will not tip over when you are on top of it. For kids or beginners you will want to make sure the box or bench is a height you can easily jump on to. For advanced you will use a bench or box that is between 12-18 inches high. Your feet should be shoulder-width apart. Squat down then jump onto the box or bench with a soft landing. Step down and repeat. If you cannot find a sturdy box or bench to jump on you should skip this exercise and move on to the Sumo Squat.

Sumo Squat. If you are doing the advanced version, grab a heavy dumbbell that you can easily control for form and hold the ends with your hands in front of your waist. Open your legs wider than hip distance with your feet slightly turned out. Slowly squat down with the weight between your legs. Pause, then return to standing. Beginners or kids would do this exercise either without the dumbbell or with a light dumbbell or object that is easy to control.

Side Lunge. For the advanced version, hold the dumbbells next to your sides with your palms facing each other. Lift your right foot and take a big step to the right as you lower your body and push your hips back. Hold for a count of three then stand up. Repeat on both sides. Kids and beginners would perform their lunges without holding dumbbells.

Calf Raises. Grab a dumbbell in your right hand if you are doing the advanced version of this exercise and stand on a weight plate or step that is only an inch or two off the ground. Put the ball of your right foot on the step with your heel on the ground. Slowly raise your heel as high as you can go, hold for a count of three and then lower to the start position. Do the prescribed amount then switch legs. The raises should be done without a dumbbell if done by a beginner or a child.

Lunge Jumps. If you are doing the advanced version, grab dumbbells that you can control when you jump and let them hang at your sides with palms facing each other. Step your right leg forward and lower your body until your right knee is bent 90 degrees. Pause then jump up switching the left leg forward. Continue alternating legs. Kids and beginners would do these jumps without dumbbells.

Squats and lunges are staple exercises for leg day workouts, and for good reason. In addition to working your quadriceps (thighs), you'll work out other lower body muscles including your glutes, hamstrings, and calves. As an added bonus, squats often work your core harder than a lot of ab exercises and can help increase your balance. Have a fun leg day workout with your kids!