Squats for Single Parents: Simple Plans for Busy Days
You are the one who lifts the car seat, carries the sleeping toddler up the stairs and picks the toys off the floor forty times a day. Your legs are already working hard. What is missing is usually the time and headspace for a “proper” workout. That is why I like squats for single parents so much. A squat needs no kit, no childcare and no gym, and it trains the exact muscles you use for the lifting, bending and carrying that solo parenting asks of you every single day.
In over 10 years of coaching parents in Archway, I have found the ones who make progress have a plan small enough to survive a bad week. Here is that plan.
Why squats suit life as a solo parent
A squat is just sitting down and standing up with control. You already do it when you pick up a dropped dummy or get your child into a buggy. Getting stronger at it means:
- Easier lifting. Strong legs and hips take load off your lower back when you scoop up a child or a heavy bag of shopping.
- Better energy. Big leg muscles use a lot of energy and get your heart going quickly, which is handy when you only have ten minutes.
- Zero cost. Your body weight is enough for months. A full water bottle or a bag of nappies is your first “weight”.
- Quiet. Unlike jumping, squats will not wake anyone up after bedtime.
The NHS physical activity guidelines for adults recommend muscle-strengthening activity on at least 2 days a week. Two short squat sessions tick a big part of that box.
How to do a good squat (in a small living room)
You need about one metre of floor. Stand in front of a sturdy chair or the sofa.
- Feet roughly shoulder-width apart, toes turned out a little.
- Arms out in front for balance, or hands together at your chest.
- Push your hips back and bend your knees, as if you are sitting down onto the chair.
- Let your knees travel forward over your toes. That is normal. Just keep them in line with your feet, not caving in.
- Touch the chair lightly, do not flop onto it, then push through your whole foot to stand tall.
- Breathe in on the way down, out on the way up.
If you want a deeper breakdown of technique, my guide on how to squat properly covers the common faults and how to fix them.
Squats for single parents: three plans for three kinds of day
Solo parenting does not run on a timetable, so I give my clients options rather than one fixed routine. Pick the one that matches today.
Plan A: the “kettle’s on” snack (3 minutes)
While the kettle boils or the pasta cooks, do 10 slow chair squats, rest 30 seconds, repeat 3 times. That is 30 squats before dinner. Do it most days and it adds up to hundreds a week.
Plan B: the after-bedtime session (15 minutes)
Once the house is quiet, set a timer and work through this 3 times:
- Chair squats: 12 reps, 3 seconds on the way down
- Glute bridges: 12 reps, squeeze at the top
- Split squats holding the wall: 8 each leg
- Wall sit: 20 to 30 seconds
- Rest 60 seconds, then go again
Plan C: the playground version (10 minutes)
Your child is on the climbing frame and you are standing there anyway. Use a park bench: 10 bench squats, 10 step-ups each leg, 10 incline push-ups with your hands on the bench. Repeat 3 times while keeping an eye on them. If they want to copy, let them.
How to make it harder as you get stronger
Once 3 rounds of 12 feel easy, do not just add more and more reps. Make each rep harder instead:
- Slow it down: 4 seconds down, 1 second pause, stand up.
- Remove the chair: squat to the same depth without touching anything.
- Add load: hug a backpack full of books or a 5-litre water bottle (a goblet squat).
- Go one leg at a time: split squats, then rear-foot-elevated split squats with your back foot on the sofa.
There are more ideas in my post on squat variations for beginners.
A word on safety
Squats are very safe for most people, but a few things are worth knowing. If you feel sharp pain in your knees, hips or back, stop and reduce the depth or try a different variation. If you have had a baby recently, a caesarean, or you have a current injury, check with your GP or a physio before you start. The NHS page on keeping fit and healthy with a baby says gentle exercise like walking and pelvic floor work can start when you feel ready after a straightforward birth, and that you should get advice at your 6-week postnatal check before anything more demanding. After a caesarean or a complicated birth, recovery takes longer.
Where a bootcamp class fits
Squatting at home is brilliant. What home training cannot easily give you is someone checking your form, a reason to turn up when you are tired and the company of other parents who get it. That is where my classes come in. In SYP Built To Last, our functional strength class, we use squats, lunges, carries and pushes to build the kind of strength you actually need for family life, with an easier and harder option for every move. For more on fitting training around a solo household, read my main guide to single parent fitness.
FAQs
How many squats should a beginner do a day?
You do not need a daily number. Two or three sessions a week of 2 to 3 sets of 8 to 12 good-quality squats is a great start. If you want to do a few every day, keep them easy, like the “kettle’s on” snack above, and save the harder sets for 2 or 3 days a week.
Is it OK to do squats every day?
Light bodyweight squats every day are fine for most people. If you are training hard, with weight or lots of sets, give your legs a day or two to recover between those sessions. Constant soreness is a sign to back off.
Are squats bad for your knees?
Done with control, squats usually make knees stronger rather than worse. Keep your knees in line with your toes and choose a depth that feels comfortable. If you have ongoing knee pain or a past injury, ask a GP or physio which version suits you.
Do squats work your bum and core?
Yes. Squats train your glutes, thighs and the muscles around your trunk that keep you upright. Slow reps make them work harder.
Book your first class
If you can get one evening or weekend slot covered, spend it on you. SYP Bootcamp runs 45-minute small-group classes in a warm church hall in Archway N19, with a maximum of 10 people and £15 a class, so you only pay when you can come. Book your £15 class here or call or WhatsApp me on 07301 512215 and I will send you the timetable. If you would rather have a plan built around your custody days and your living room, have a look at private personal training at SYP Fitness.
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.
