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No days off. The deep squat is called the anti-aging exercise—one movement that builds strength and mobility in your ankles, knees, hips, and lower back. 3 minutes a day now… or a lifetime of pain later. (My full back program is in in the comments👇)

Kevin Dahlstrom

96,597 subscribers

236,480 views • 1 year ago •via X (Twitter)

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11 Comments

Kevin Dahlstrom1 year ago

The back program I wish I’d started 20 years ago👇

Naveen Sankar S1 year ago

🏃‍♂️ A structured run-walk program may ease chronic lower back pain in adults under 45! 📈A 12-week trial showed a significant 15.3-point reduction in pain levels compared to usual care. 🔗 #BackPain #Fitness #PainRelief

Tom Kang-Tomsa1 year ago

Been doing this for 7 years now and won’t ever stop. It’s simple, can do it anywhere and most importantly it works.

Kevin Dahlstrom1 year ago

👊

₿ill 🇺🇸1 year ago

I need this!

Paul Bullard1 year ago

When you do this, any tips on relaxing your legs/ankles? Just gained over time/practice? I’m having to intentionally work on that so it doesn’t exhaust my ankles tensing up for balance

Kevin Dahlstrom1 year ago

Start with what’s you can do and slowly work up. It helps to warm up a bit before.

shree1 year ago

saw this and fixed my posture immediately.

Kevin Dahlstrom1 year ago

Mission Accomplished

Livin off the interest1 year ago

Are you resting on your haunches or are you holding yourself up by your quads?

Kevin Dahlstrom1 year ago

A little of both. You want to go as deep as you can.

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Your ability to move *is* your age. The deep squat is called “the anti-aging position”—one movement that improves strength and range of motion in the ankles, knees, hips, and lower back. Work up to 3 minutes each morning and I bet you’ll feel younger.

Your ability to move is your age. The deep squat is called “the anti-aging position”—one movement that improves strength and range of motion in the ankles, knees, hips, and lower back. Work up to 3 minutes each morning and I bet you’ll feel younger.

Kevin Dahlstrom

437,689 views • 4 months ago

Lower Back Pain Relief ⚒️ Lower back pain is often a sign that the muscles supporting your spine aren’t doing their job efficiently. These exercises help reduce tension, improve mobility, and build the strength needed to support your back during daily movement

Lower Back Pain Relief ⚒️ Lower back pain is often a sign that the muscles supporting your spine aren’t doing their job efficiently. These exercises help reduce tension, improve mobility, and build the strength needed to support your back during daily movement

Wellness Xplorer

42,682 views • 3 months ago

A 10 min deep Squat Hold won’t solve the problems of crime or the economic hardships in the country BUT your lower back , quads, hamstrings and ankles will thank you and that’s something .🙂🙂

A 10 min deep Squat Hold won’t solve the problems of crime or the economic hardships in the country BUT your lower back , quads, hamstrings and ankles will thank you and that’s something .🙂🙂

Gerston Blenman

25,917 views • 1 year ago

As we age, mobility becomes the key to staying strong, pain-free, and full of life 🌿✨ The deep squat is a simple yet powerful way to keep your joints healthy, protect your knees and lower back, and reconnect your body with the natural way it was meant to move 🧘‍♂️

As we age, mobility becomes the key to staying strong, pain-free, and full of life 🌿✨ The deep squat is a simple yet powerful way to keep your joints healthy, protect your knees and lower back, and reconnect your body with the natural way it was meant to move 🧘‍♂️

Cardio Arena

100,990 views • 8 months ago

In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury. If I had to recommend just one exercise, it would be this one. It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. It’s a $100 piece of equipment (link in the comments below). Start with static holds and work your way up to 2 minutes. Then start moving as shown below and work your way up to 3 sets of 30. Then you can do more advanced things like added weight and one-leg static holds. A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program. If you want to go deeper, check out my full back program in the comments below.

In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury. If I had to recommend just one exercise, it would be this one. It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. It’s a $100 piece of equipment (link in the comments below). Start with static holds and work your way up to 2 minutes. Then start moving as shown below and work your way up to 3 sets of 30. Then you can do more advanced things like added weight and one-leg static holds. A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program. If you want to go deeper, check out my full back program in the comments below.

Kevin Dahlstrom

1,072,739 views • 6 months ago

Struggling with pain where your lower back meets your hips? It might be your sacroiliac joint acting up. Try gentle stretches to ease tension and improve mobility in minutes. Consistency is key—relief starts with movement.

Struggling with pain where your lower back meets your hips? It might be your sacroiliac joint acting up. Try gentle stretches to ease tension and improve mobility in minutes. Consistency is key—relief starts with movement.

Metabolic Factor

62,684 views • 11 months ago

💥 What is Sciatica? Sciatica is a type of pain that stems from the irritation and inflammation of the sciatic nerve, the longest nerve in the human body... ❌️ Common symptoms are pain, tingling or numbness in the lower back, buttocks or legs 🦵 Here's how to get pain-free in 3 steps👇👇👇

💥 What is Sciatica? Sciatica is a type of pain that stems from the irritation and inflammation of the sciatic nerve, the longest nerve in the human body... ❌️ Common symptoms are pain, tingling or numbness in the lower back, buttocks or legs 🦵 Here's how to get pain-free in 3 steps👇👇👇

Cardio Arena

105,032 views • 1 year ago

Never stretch your lower back until you understand this principle. The root of your lower back pain is in your hip and your thoracic spine...not your lower back. So instead of stretching your lower back, do these two exercises to fix the root cause of your lower back pain without stretching. This will help release the tension in your lower back than any other exercise you ever tried before.

Never stretch your lower back until you understand this principle. The root of your lower back pain is in your hip and your thoracic spine...not your lower back. So instead of stretching your lower back, do these two exercises to fix the root cause of your lower back pain without stretching. This will help release the tension in your lower back than any other exercise you ever tried before.

Muscle Forge

231,842 views • 1 month ago

Day 2 — Bodyweight Squat. Your most fundamental lower body movement. Drop how deep you're going in the comments 👇💪 Full follow-along on YouTube:

Day 2 — Bodyweight Squat. Your most fundamental lower body movement. Drop how deep you're going in the comments 👇💪 Full follow-along on YouTube:

DerrickHenryFit

43,858 views • 2 months ago

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

Dr. Rhonda Patrick

87,146 views • 4 months ago

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Dan Go

967,419 views • 3 years ago

The Asian Squat Test Step 1 - Drop down into a full squat with heels on ground Step 2 - Hold for 60-120 seconds Step 3 - Monitor foot angle & how the body feels This is a signal of ankle, knee, and hip mobility and leg strength, strongly correlated with independence, fall risk, and longevity as you get older. If you can hold this squat for a minute or more, you've got healthy hips and ankles. If you can't, start by holding onto a pillar and gently lower yourself into a squat position. Aim for 3–5 minutes total per day in short holds (30–60 seconds), and build up gradually.

The Asian Squat Test Step 1 - Drop down into a full squat with heels on ground Step 2 - Hold for 60-120 seconds Step 3 - Monitor foot angle & how the body feels This is a signal of ankle, knee, and hip mobility and leg strength, strongly correlated with independence, fall risk, and longevity as you get older. If you can hold this squat for a minute or more, you've got healthy hips and ankles. If you can't, start by holding onto a pillar and gently lower yourself into a squat position. Aim for 3–5 minutes total per day in short holds (30–60 seconds), and build up gradually.

Dan Go

270,478 views • 2 months ago

This is the best stretch on the planet that no one is doing. It's called the World's Greatest Stretch. Move #1 - The forearm to instep exercise stretches out your hips and adductors. Move #2 - The thoracic windmill helps open up your chest and activate your upper back. Move #3 - The push back stretches out your calves and hamstrings. Do this for 6-8 reps before a workout or between desk sessions. Your hips and back will thank you.

This is the best stretch on the planet that no one is doing. It's called the World's Greatest Stretch. Move #1 - The forearm to instep exercise stretches out your hips and adductors. Move #2 - The thoracic windmill helps open up your chest and activate your upper back. Move #3 - The push back stretches out your calves and hamstrings. Do this for 6-8 reps before a workout or between desk sessions. Your hips and back will thank you.

Dan Go

95,143 views • 1 month ago

💥 What Is Sciatica? 😨 Did you know that sciatica is a common condition that causes pain, tingling, and numbness in the lower back, buttocks, and legs? 🤔 The good news is that you can alleviate sciatica pain in just 3 simple steps!💯👇👇

💥 What Is Sciatica? 😨 Did you know that sciatica is a common condition that causes pain, tingling, and numbness in the lower back, buttocks, and legs? 🤔 The good news is that you can alleviate sciatica pain in just 3 simple steps!💯👇👇

Cardio Arena

125,673 views • 1 year ago

Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.

Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.

Donny the great

25,433 views • 5 months ago

Barbell squats build strength, power, and coordination. Leg press builds quads. If you want to be strong at squatting, squat. If you want bigger quads, pick the exercise that is more stable and actually takes your quads to failure rather than the lower back.

Barbell squats build strength, power, and coordination. Leg press builds quads. If you want to be strong at squatting, squat. If you want bigger quads, pick the exercise that is more stable and actually takes your quads to failure rather than the lower back.

Sama Hoole

20,468 views • 8 months ago

Been adding 30+ Seconds Horse Stance work at the end of a few workouts per week Here I am using a belt squat attachment and 55lb KB The Horse Stance: -Builds tendon durability -Builds Isometric Leg Strength -Increases Hip Mobility And Joint Integrity -Strengthens The Lower Back And Core -Improves Knee Stability -Develops Muscular Endurance -Transfers To Athletic And Real-World Movement -Builds Mental Toughness And Pain Tolerance This is a great exercies for all of my endurance homies As well as POWERLIFTER It's good for everyone....

Been adding 30+ Seconds Horse Stance work at the end of a few workouts per week Here I am using a belt squat attachment and 55lb KB The Horse Stance: -Builds tendon durability -Builds Isometric Leg Strength -Increases Hip Mobility And Joint Integrity -Strengthens The Lower Back And Core -Improves Knee Stability -Develops Muscular Endurance -Transfers To Athletic And Real-World Movement -Builds Mental Toughness And Pain Tolerance This is a great exercies for all of my endurance homies As well as POWERLIFTER It's good for everyone....

Zach Homol

146,341 views • 7 months ago

If you feel your pelvis is unstable, your hips are stiff, and your lower back is always tense, it's not a lack of strength... it's a lack of movement control. These 3 exercises will help you:

If you feel your pelvis is unstable, your hips are stiff, and your lower back is always tense, it's not a lack of strength... it's a lack of movement control. These 3 exercises will help you:

Muscle Blueprint - Fitness | Health | Abs

17,105 views • 5 months ago

The first time I saw this exercise, my reaction was: there’s NO way that’s safe. Eventually I came back to it and tried it. No pain. Deep pec stretch, perfectly targeted in the muscle belly. Tested with a few more guys - even tighter wound guys who have had shoulder issues in the past. No pain. Deep pec stretch. Looser arm spiral after a set. Out of an abundance of caution, I came up with some regressions. Incline the bench and start from your knees. This is an advanced movement, but it is a loaded stretch that trains strength through length. If your shoulders don’t feel better after a set, stop. However, I’ve come to prefer this over regular isometric pushups if the goal is to build end range strength or mobility in retraction/horizontal abduction. Have you tried this? Any negative experiences? Would love to hear your thoughts.

The first time I saw this exercise, my reaction was: there’s NO way that’s safe. Eventually I came back to it and tried it. No pain. Deep pec stretch, perfectly targeted in the muscle belly. Tested with a few more guys - even tighter wound guys who have had shoulder issues in the past. No pain. Deep pec stretch. Looser arm spiral after a set. Out of an abundance of caution, I came up with some regressions. Incline the bench and start from your knees. This is an advanced movement, but it is a loaded stretch that trains strength through length. If your shoulders don’t feel better after a set, stop. However, I’ve come to prefer this over regular isometric pushups if the goal is to build end range strength or mobility in retraction/horizontal abduction. Have you tried this? Any negative experiences? Would love to hear your thoughts.

Ben Brewster

568,630 views • 8 months ago