6 Dog-Friendly Workouts to Keep You and Your Pup Fit

By Andrew Daniels

Dogs aren’t just companions—they’re also reliable workout partners. Michigan State University research shows that dog owners who walk their pets regularly meet national exercise standards and, on average, walk about 30 minutes more each week than pet‑free individuals. Other studies reinforce the benefit: overweight dog walkers who took their dogs on 20‑minute walks five days a week lost an average of 14 pounds in a year (University of Missouri), and Australian data indicates frequent walks reduce excuses to skip gym sessions.

Why spend time in a gym when you can train with a loyal friend? Below are six exercises you can perform with your dog that help both of you burn calories, strengthen muscles, and deepen the bond.

Exercises by Tricia Montgomery, Founder & CEO of K9 Fit Club, a national network focused on canine health, fitness, and wellness.

Image: Khakimullin Aleksandr / Shutterstock

1. Warm‑Up Circuit

• Hold the leash in your left hand with a 2‑foot lead. Power walk back and forth for 1–2 minutes.
• Transition to a light jog or short sprint, alternating directions for another 2 minutes.
• Stand still and perform shoulder arm circles while your dog stays beside you.

Montgomery advises, "Work at your own pace. If you’re new to this, your dog won’t know what to expect—give plenty of praise for good behavior."

Image: Ross Stevenson / Shutterstock

2. Waggin’ Wall Sit

This exercise targets glutes, hamstrings, and quads. Set up as follows:

• Stand back to a wall, feet shoulder‑width apart.
• Slide your hips, back, and shoulders into the wall.
• Slowly slide your feet outward until your upper body lowers toward the floor.
• When your thighs form a 90‑degree angle, keep hips and lower back flat against the wall. Hold for up to 1 minute.
• Optional: let your dog place paws on your knees for extra resistance or sit in front of you.

Image: William Warby / Flickr

3. Leapin’ Labrador

• Position your dog on your left side, stand hip‑width apart.
• Bend knees slightly, chest over toes.
• Shift weight left, lift right foot, then hop sideways to the right landing on your right foot, left following.
• Repeat three hops to the right, encouraging the dog to mirror you.
• Switch sides: hop to the left with the right leg leading, three times.

Image: otsphoto/Shutterstock

4. Rover’s Reverse Lunge

Reverse lunges reduce knee strain while still working the entire leg.

• Face your dog and ask him to sit.
• Step one large step back; lower hips until the front thigh is parallel to the floor, knee over ankle.
• Use the front leg to push your body back.
• Repeat on the opposite side.

Montgomery notes, "Move slowly and deliberately; your dog should sit, come, or shake between each lunge."

Image: Thinkstock

5. Butts with Your Mutts

• Lie on your back, knees bent, feet flat. Optionally rest feet on a Bosu ball.
• Ask your dog to lie beside you or sit on the Bosu at your feet.
• Sink hips and lower back into the floor, breathing in.
• Exhale, engage abs, lift hips, pressing heels for stability.
• Inhale to lower back to start.

Image: iko / Shutterstock

6. Sheltie Step‑Up (Requires a Step Platform)

• Place your dog on your left side.
• Stand with feet hip‑width apart, holding leash.
• Step right foot onto platform, keep torso upright, knee over toe. Bring dog up.
• Push off with trailing left leg to place it on platform; dog follows with front paws.
• Shift weight to leading right foot; step back to place trailing left foot on floor.
• Repeat sequence, then alternate sides.
• Progress: step onto one leg only and stay balanced before stepping down.

Montgomery explains, "This exercise bonds you, builds obedience, and strengthens your inner thighs. Praise often."

Image: Thinkstock

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