Squats for Families: Fun 15-Minute Squat Games

Watch a toddler pick up a toy and you will see a perfect squat: heels down, chest up, bottom right down to the floor. Then watch most adults do the same thing and it looks very different. That is one reason I love squats for families. Kids are naturally good at them, parents need them more than ever, and doing them together turns ten minutes of exercise into a game rather than a chore.

Squats are the movement behind getting off the sofa, lifting a car seat and picking up the laundry basket. Here is how to do them well as a family, with a routine you can start tonight in the living room.

Why squats for families work so well

• No equipment. Bodyweight is enough for most kids and plenty of adults.
• Tiny space. A square metre of floor per person is all you need.
• Everyone can do a version. Toddlers, teens, parents and grandparents can all squat, just at different depths and speeds.
• It ticks the strength box. The NHS recommends adults do muscle-strengthening activities on at least 2 days a week (adult guidelines), and children and young people do activities that strengthen muscles and bones across the week (guidelines for children and young people). Squats and jumping games help with both.

How to squat: the family version

Teach this as a story for younger kids. “Sit back into an invisible chair.”

1. Feet about shoulder-width apart, toes turned out slightly.
2. Arms out in front for balance, like a zombie.
3. Sit your bottom back and down as if aiming for a chair behind you.
4. Knees follow the toes. Do not let them cave inwards.
5. Chest up, heels down. “Show the wall your T-shirt logo.”
6. Push the floor away to stand back up.

For adults, go as low as you can while keeping your heels down and your back comfortable. Using a real chair or the sofa as a target is a great way to start. For more detail, see my guide on how to squat properly.

A 15-minute family squat session

Do this in the living room, the garden or a quiet corner of the park. One adult runs the timer (or let the oldest child do it).

Warm-up (3 minutes): march on the spot, 10 arm circles, 5 slow “sit-to-stands” from the sofa, 10 gentle star jumps (or step-jacks for quieter or lower-impact).

Squat games (10 minutes):

1. Squat and touch (2 minutes). Scatter soft toys on the floor. Everyone squats down to pick one up and stands to put it in a basket. Parents pick the ones furthest away.
2. Mirror squats (2 minutes). Pair up. One leads, the other copies: slow squats, fast squats, squat and hold, squat and wave. Swap leaders after a minute.
3. Squat hold challenge (1 minute). Who can hold the bottom of a squat the longest? Toddlers will win. Parents can hold a wall sit instead.
4. Frog jumps (2 minutes). Squat, then hop forward like a frog. Kids love it. Adults can do a squat with a calf raise instead if jumping is not for you.
5. Squat counting (3 minutes). Take turns to call a number, then everyone does that many squats. Older kids will call 50. Adults can do half.

Cool-down (2 minutes): sit in a deep squat with hands together (if comfortable), then stand and stretch your calves and thighs.

If you want to turn this into something bigger, my post on family fitness challenges has ideas for a weekly or monthly target the whole household can track.

Squat levels for every age

Who	Easier	Harder
Toddlers and under 5s	Squat to pick up toys	Frog jumps
Primary age	Squats to a small chair	Squat jumps, timed games
Teens	Bodyweight squats	Slow tempo squats, split squats
Parents	Squats to a chair	Goblet squat with a bag or kettlebell
Grandparents	Sit-to-stand from a sturdy chair	Mini-squats holding a worktop

The NHS strength exercises page has gentle chair-based sit-to-stands and mini-squats that are ideal for older relatives or anyone returning after a long break. Once the basic squat is solid, my squat variations for beginners post gives you plenty of new options.

Safety tips

• Kids use bodyweight only at home. The NHS notes young people can use weights for resistance exercise when trained and supervised by a qualified adult, so leave loaded squats for proper sessions.
• Give each other space so nobody gets kicked during frog jumps.
• Stop if it hurts. Squats should feel like effort in the legs, not pain in the knees or back.
• Medical check first if you are pregnant, have recently had a baby or a C-section, or have a knee, hip or back problem. Speak to your GP or physio. The NHS advises getting advice at your 6-week postnatal check before strenuous exercise (see keeping fit and healthy with a baby).

Where a bootcamp class fits

Family squat sessions keep everyone moving. For your own progress, a coached class helps you squat with good form and gradually add load. Squats feature in every SYP Bootcamp class in some form, and in my SYP Built To Last strength class for over 35s we work on the squat as a real-life skill: getting up off the floor, lifting kids and staying strong for the long run.

FAQs

Are squats safe for children?

Bodyweight squats are a natural movement for children and are generally safe when done in play. Keep it fun, avoid adding weights at home, and stop if anything hurts.

How many squats should a beginner do?

Start with 2 or 3 sets of 8 to 10 squats with good form, 2 or 3 times a week. Add a few reps each week as it gets easier.

What exercises can families do together at home?

Squats, star jumps, bear crawls, wall sits, plank races and dance games are all easy to do together in a small space with no equipment.

Do squats help with everyday tasks?

Yes. Squatting strength helps with standing up from low seats, lifting children and carrying shopping up stairs, which is exactly why I teach it to every parent I coach.

Book your first class

Bring your squats to a room full of other mums and dads. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, with no more than 10 people and £15 a class. All levels are welcome and every exercise has an easier and harder option. Book your £15 class, or call or WhatsApp me on 07301 512215 with any questions. If you would like to understand how one-to-one coaching works, see how SYP Fitness personal training works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.