While many moms jog with a stroller to get in some cardio, these stroller exercises are strength exercises. They can be done both indoors and outdoors, stationary or moving, whatever is best for you! These 10 exercises will help you gain back strength postpartum or continue growing in strength with your toddler!
This post is all about stroller exercises to help you gain strength anytime and anywhere even with a baby in tow!
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Stroller Exercises
1. Stroller Donkey Kicks
Targeted Muscle Groups: Abdominals, Glutes, Hamstrings, & Upper Back
You can choose whether or not you want to put the brake on your stroller. It will require a little more core if you don’t. Hold onto the front part of your stroller with your hands and rest your forearms on the stroller. Complete a donkey kick by leaving one foot planted on the ground with a slight bend in the knee and bending the other leg at a 90 degree angle. Press the heel of the bent leg up towards the ceiling, maintaining a 90 degree angle. Bring that leg back to the starting position and then repeat. Keep your lower abdominals tight throughout the whole exercise. Complete 20-30 reps on each side. This is a great stroller exercise that allows you to work your glutes while keeping your baby entertained.
2. Stroller Squat with Heel Raise
Targeted Muscle Groups: Glutes, Quads, Hamstrings, Hips, Calves, & Upper Back
Stand about a half arm’s length behind your stroller with your feet shoulder width apart. You should be able to keep your elbows by your sides while gripping the handle of your stroller. While still holdin onto the handle, squat down while straightening your arms and pushing the stroller out in front of you. Stand back up and pull the stroller back into the starting position, squeezing your shoulder blades together to activate your back muscles as well. Slow and controlled, lift up onto your toes and then lower back down before beginning the next rep. Make sure to keep your knees behind your ankles throughout the entire exercise. Complete 20-30 reps. This is an awesome stroller exercise to target all your major leg muscles as well as your back!
3. stroller Oblique Push Pull
Targeted Muscle Groups: Obliques, Abdominals, Shoulders & Upper Back
Stand sideways behind the handle of your stroller with your feet slightly wider than shoulder width apart and then place the hand closest to the stroller on the handle of your stroller. Reach the arm furthest from the stroller up over your head as you push the stroller away with the opposite arm. Simultaneously pull the stroller back to you and pull the overhead arm back, squeezing your shoulder blades together and keeping your core active throughout the whole motion. Complete 20 reps per side. Make sure to perform slow and controlled movements for the greatest benefits!
4. Stroller lunges with a lift
Targeted Muscle Groups: Quads, Hamstrings, Glutes, Calves, Hips, & Abdominals
Stand behind your stroller with your hands shoulder width apart on the handle and your feet shoulder width apart. Push the stroller forward as you lunge your right foot forward, keeping your knee behind your ankle. Push to standing with your right leg and your left leg is straightening and lifted towards the sky. Bring the back leg all the way forward and step into a lunge with your left leg. As you lift back up with your left leg, your right leg will straighten and lift up towards the sky. Continue alternating for 30-40 reps total. If you are working out inside, you can also opt to do this exercise stationary by returning back to the starting position after each lunge. If you are performing this exercise outside, simply continue in a straight line by standing up straight instead of pushing backwards.
5. Stroller Side Leg Raise with Knee Lift
Targeted Muscle Groups: Obliques, Abdominals, Outer Thigh, Hip, & Glutes
Stand sideways behind your stroller with your right hand on the stroller handle and your left hand placed on your hip. Slow and controlled, raise your left knee up towards your chest as you straighten your right arm and push the stroller away from you. Pull the stroller back in as you slowly lower your knee back to the ground. Immediately raise your left leg to the side, keeping the leg straight while simultaneously straightening your right arm to push the stroller away from you. Pull the stroller back in as you slowly lower your leg back to the ground. Use your abdominals to stabilize throughout the exercise. Continue alternating between the knee raise and the side leg raise for 30-40 reps total before switching to the other side. If you want some added difficulty to this stroller exercise, you can also use ankle weights to make it more challenging. Make sure to maintain slow and controlled movements throughout the entire exercise to provide the greatest benefit to your muscles.
6. Stroller Single Leg RDL
Targeted Muscle Groups: Abdominals, Hamstrings, Glutes, & Upper Back
Stand behind your stroller with your feet shoulder width apart and your hands shoulder width apart on the handle of the stroller. The stroller should be close enough to your body that your elbows are at your sides. Slowly extend your arms to push the stroller out in front of you. As you do so, plant your left foot into the ground and keep only a slight bend in the knee. Extend your still straight right leg out behind you until it is parallel with the ground. As your leg reaches parallel, your upper body should form a straight light with your leg. Slowly lower your right leg back to the ground and pull the stroller back to you, resuming the starting position. Complete 20 reps on the right leg before switching to the left to complete the same 20 reps. This stroller exercise requires a lot of stabilizing muscles we often don’t use in other exercises. Have patience with yourself and keep trying!
7. Stroller Sit Ups
Targeted Muscle Groups: Abdominals, Hip Flexors, Chest, & Neck
Lie down on the ground in front of your stroller, placing one foot on either side of the front wheel of your stroller. It is best to lock the wheel in place and turn on brakes if you are able. Place your hands on the back of your head or place your arms on your chest. Begin to do a sit up, squeezing your feet together on either side of the stroller wheel to help stabilize your body. After you have sat up to at least a 90 degree angle, reach for the stroller, give your child a tickle, a high five, or a funny face to keep them happy and then slowly lower back to the ground. Complete 20-30 reps. The stroller sit up is a great way to work your core and keep your baby happy at the same time!
8. Stroller Push Ups
Targeted Muscle Groups: Triceps, Abdominals, & Chest
Lock the brakes on your stroller and lock the front wheel as well if you can. You may also have to take the cup holder off if you have one. Face your stroller head on. When you are working out with your baby, you will be facing your baby in the stroller. Grab both sides of the stroller and kick your feet out so that you are in a high plank position, feet, hips, shoulders in line. Slowly lower yourself towards the stroller, keeping your elbows tight to your body. Try to go far enough down that the upper portion of your arm becomes parallel with your chest. This is a great way to utilize a stroller for a good upper body stroller exercise! Slowly raise yourself back up to your high plank. Continue repeating this motion for 10-20 reps. If you need to take breaks in between, that’s okay! Don’t give up!
9. Stroller High Knees
Targeted Muscle Groups: Quads, Hamstrings, Calves, Glutes, & Hip Flexors
Stand a little less than an arm’s length behind your stroller with your hands shoulder width apart on the handle of your stroller. Start by bringing your right knee up towards your chest. Bring your right foot back to the ground, landing on the ball of your foot, and then immediately bring your left knee up towards your chest. Continue alternating and pick up speed as you feel comfortable. Complete for 50-60 reps or 30 seconds. If you are doing this exercise inside, it’s best to move forward and backwards to keep your baby happy. But, as you can see, you don’t need a lot of room to do that! If you are performing the exercise outside, you can simply go in a straight line moving forward. This stroller exercise is great to increase range of motion and provide a combination of both cardio and muscular endurance.
10. Stroller Butt Kicks
Targeted Muscle Groups: Hamstrings & Glutes
Stand a little less than an arm’s length behind your stroller with your hands shoulder width apart on the handle of your stroller. Start by bringing your right knee up towards your chest. Bring your right foot back to the ground, landing on the ball of your foot, and then immediately bring your left knee up towards your chest. Continue alternating and pick up speed as you feel comfortable. Complete for 50-60 reps or 30 seconds. Just like high knees, if you are doing this exercise inside, it’s best to move forward and backwards to keep your baby happy. But, as you can see, you don’t need a lot of room to do that! If you are performing the exercise outside, you can simply go in a straight line moving forward. This stroller exercise is great to increase range of motion and provide a combination of both cardio and muscular endurance.
This post was all about strength stroller exercises to get young children involved in your workout and also keep them happy! If you want to see each one of these exercises in action, check out my Instagram reel to see all 10 demoed for you!
