Field plans for dadsOne page per plan · Friday letter

Home / Plans / Dad Health / Card 166

Field card 166

Kid-weight workout: hug squats and backpack push-ups

You need muscle work twice a week, and your kid wants your attention. Do both: they're the weight and the coach for 20 minutes.

Dad Field Manual editors · Drafted with AI help · Published Oct 15, 2026

Print field cardJump to steps ↓
Time
20 min
Cost
$0
Ages
1 to 6
Where
Living room floor

01What you need

  • A rug, mat or soft patch of grassHave
  • A phone timerHave
  • A water bottleHave
  • A calendar to mark workout daysHave

Where: A clear, rug-sized patch of floor away from furniture corners, or soft grass on a nice day.

Read this first

  • Lift under the arms, never by the hands. AAP says lifting, yanking or swinging a young child by the hands, wrists or arms can pull the elbow out of place.
  • Close to your chest, never overhead. No tossing, no swinging and no pressing them above your face. They stay against your body the whole time.
  • Lift with your legs. Feet shoulder-width apart, bend your knees, not your back, and don't twist with a kid in your arms. Too heavy or awkward? Skip that move.
  • Stop if it hurts. Back twinge, sore elbow or a wobbly kid: done for today. With a chronic condition, ask your provider what activity is right for you.

02Steps

  1. Warm up and hire a coach

    YouThree minutes without the kid: march in place, arm circles, ten slow squats. Hand over the job: "You're my coach. Count every one out loud, and tell me 'one more' when I'm tired."

  2. Hug squats

    YouLift them under the arms and hold them against your chest. Feet shoulder-width, back straight, bend your knees and lower as far as feels good, then stand up slowly. Eight to twelve reps.

  3. Backpack push-ups

    YouStart on your knees. Your kid lies belly-down across your upper back, hands on your shoulders. Lower slowly and push back up, five to ten reps. Too wobbly? They sit beside you and count.

  4. Bridge rides

    YouLie on your back, knees bent, feet flat. Your kid sits on your hips facing you and holds your hands. Squeeze and lift your hips, hold for a second, then lower slowly. Eight to twelve reps. Say, "Elevator going up."

  5. Sit-up kisses

    YouKidYour kid sits on your feet to hold them down. Every time you come up, you get a kiss, a high five or a nose bump. Eight to twelve reps, or as many as the coach allows.

  6. Go again and mark it

    YouRest a minute and do a second round if you have it in you. Mark the day on the calendar. Two of these a week count toward your muscle work; the 150 minutes a week of fast walking or other cardio is on top of that.

03If it stalls

  • If they won't sit still on your back, give them a job: count, sing, or be the "captain" of the ship.
  • If they're too heavy to hold close, stop using them for squats. They can coach, and you hold a backpack instead.
  • If you have a baby under 1, skip this and do tummy time with Dad on the floor instead.
  • If you only have five minutes, do one set of hug squats and one of sit-up kisses, and still mark the day.

04Variations

Ages 1–2

Hug squats and bridge rides only, with them held close and you moving slowly. They don't need to count; they'll laugh.

Ages 3–4

The full workout. They count, sometimes in the wrong order, which is fine.

Ages 5–6

If they're too heavy for squats, they do the squats beside you. They keep the tally on the calendar and pick the next move.

Tried this? Tell us how it went

2 minutes
How did it go?

1 = it flopped · 5 = we'd do it again

May we share what you wrote?

We read every note. Nothing is published without your yes, and never your email. Privacy

Try one of these next

The Friday letter

Get one weekend plan every Friday

A field card like this one for the weekend, one quick plan for a weeknight. Nothing else. The first letter hasn't gone out yet. You'll get one email to confirm.

Never sold. One-click unsubscribe. See a sample issue · Privacy

Or start with The Weekend Plan Pack.

05Sources

  • What counts for adults. CDC says adults should aim for 150 minutes of moderate-intensity activity a week, plus muscle-strengthening on at least 2 days that works the major muscle groups; to work until another rep is hard, 8 to 12 reps per set, one set or more; and that push-ups and sit-ups count. Centers for Disease Control and Prevention Checked Oct 15, 2026
  • Getting started safely. CDC advises starting slowly and working up to more time or harder activities, and says people with chronic conditions may want to talk to their health care provider about the right types and amounts of activity. Centers for Disease Control and Prevention Checked Oct 15, 2026
  • Lifting the right way. MedlinePlus says to know how much you can safely lift and get help with anything too heavy or awkward; spread your feet to about shoulder width, bend at the knees, not the waist, hold the load close, lift slowly with your hips and knees, and don't twist your back. MedlinePlus, National Library of Medicine (NIH) Checked Oct 15, 2026
  • Pulled elbow. AAP says a pulled elbow is a common injury in children under about 4, can happen when a child is lifted, yanked or swung by the hand or wrist, and is prevented by lifting a child by the body under the arms. American Academy of Pediatrics (HealthyChildren.org) Checked Oct 15, 2026

Idea from a r/daddit thread on bonding habits, in our words. The facts come from the sources above.

Filed under: Dad Health · Toddlers

Dad Field Manual · Field card 166 · Dad Health

Kid-weight workout: hug squats and backpack push-ups

You need muscle work twice a week, and your kid wants your attention. Do both: they're the weight and the coach for 20 minutes.

Time
20 min
Cost
$0
Ages
1 to 6
Where
Living room floor

What you need

  • A rug, mat or soft patch of grass
  • A phone timer
  • A water bottle
  • A calendar to mark workout days

Read this first

  • Lift under the arms, never by the hands. AAP says lifting, yanking or swinging a young child by the hands, wrists or arms can pull the elbow out of place.
  • Close to your chest, never overhead. No tossing, no swinging and no pressing them above your face. They stay against your body the whole time.
  • Lift with your legs. Feet shoulder-width apart, bend your knees, not your back, and don't twist with a kid in your arms. Too heavy or awkward? Skip that move.
  • Stop if it hurts. Back twinge, sore elbow or a wobbly kid: done for today. With a chronic condition, ask your provider what activity is right for you.

Steps

  1. Warm up and hire a coach. Warm up three minutes without the kid. Make them the coach who counts out loud.
  2. Hug squats. Hold your kid against your chest. Squat slowly, back straight, 8 to 12 times.
  3. Backpack push-ups. On your knees, kid lying on your back. Slow push-ups, 5 to 10.
  4. Bridge rides. Lie on your back, kid on your hips. Lift and lower your hips 8 to 12 times.
  5. Sit-up kisses. Kid sits on your feet. A high five or kiss at the top of every sit-up.
  6. Go again and mark it. Rest a minute, do a second round if you can, and mark the day on the calendar.

If it stalls

  • If they won't sit still on your back, give them a job: count, sing, or be the "captain" of the ship.
  • If they're too heavy to hold close, stop using them for squats. They can coach, and you hold a backpack instead.
Workouts this week · sit-up kisses
Signed off: can do this.Signed by Date

dadfieldmanual.com/plans/kid-weight-workout · Sources: Centers for Disease Control and Prevention, MedlinePlus, National Library of Medicine (NIH), American Academy of Pediatrics (HealthyChildren.org)