5 Stroller Workout Moves You Can Do Anytime, Anywhere


The motherhood is real… and that often comes with fluctuating nap times, meltdowns, not enough time in the day, and the need for community and movement to nourish your wellbeing. 

We know that motherhood is real and some days it feels impossible to even get out of the house. If you are looking for a stroller workout you can do with your little one(s) in tow from your local park, the soccer field or during summer vacay, we got you, Mama!

Below, we’re sharing 5 workout moves you can do with your stroller anytime, anywhere.

Print the moves and bring them along for the ride or come workout alongside us with this video. 

1. Squat & Heel Raise at Bottom

A squat is an important movement that we use for multiple tasks throughout the day. Incorporating a squat with a heel raise is a fun variation that will help you improve lower body strength, posture and balance.

  • Start with your feet a little wider than hip-width apart, roll your shoulders back and down, then engage your core.
  • Shift your weight into your heels, sit back with your hips as if you are sitting in a chair. Continue to lower yourself until your thighs are almost parallel with the floor.
  • Slowly lift your heels up & lower with control.
  • Return to starting position by pressing into the floor through your heels.
  • For additional support, place your hands on the stroller.

2. Hip Hinge

This movement helps strengthen your hamstrings, glutes, lower back and posterior chain. Learning how to properly execute a hip hinge will help you prevent injury and lower back pain while lifting a heavy laundry basket, bending over to carry groceries, and playing with your toddler.

  • Place both feet hip distance apart, knees are soft and belly is firm. Place your hands on your stroller.
  • Hinge at the hips. Press hips backwards, maintaining length in your spine, pushing your stroller out with control.
  • Drive through your heels and stand tall, bringing your stroller back toward your body.

3. Oblique Knee Lift

Standing ab core exercises are great for working the muscles in your entire core. This move will help you develop core strength because you have to really engage your abs to stand tall and stable.

  • Stand with your feet hip-width apart.
  • Shift your weight over to the leg closest to your stroller.
  • With your other leg, lift your knee up and out to the side. Bend your torso to bring your elbow toward your knee that is lifted.
  • With your opposite hand you can hold to the BOB stroller for additional help with balance.

4. Stationary Swivel Lunge

This type of lower body exercise targets the quads & hamstrings and also helps with coordination & balance.

  • Stand with feet a little wider than hip-width apart.
  • Step back with your left foot, slowly lowering your knee toward the floor, into a lunge position.
  • Pivot back leg into a wide plie squat.
  • Come back to a lunge facing front & press back up to starting position.

5. Squat Jumps with Toe Tickles

All you need is your bodyweight & a smile to perform this fun cardio exercise. Moms are multi-taskers and adding this cardio move to your workout allows you to get more done in less time.

  • Stand with your feet hip-width apart.
  • Start by doing a regular squat, then add a jump by pushing from the bottom of the squat.
  • When you land, it’s important to soften your knees to protect your joints & lower back, so focus on landing in the same squat you left.
  • Keep baby smiling with some fun toe tickles as you land.

Written by:


Jamie & Shelley both work for the FIT4MOM Corporate Office and take pride in fitness, writing, fun, and motherhood.


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