3. Squats

Nothing is more foundational to human movement that the squat. It’s how we sit on the couch, stand out of a chair, and get out of bed. Training the squat regularly can make this daily ritual a breeze. Here's the key - work on improving your depth, or your range of motion, over time. All of us are limited to squatting to different depths based on our flexibility, our experience, and previous injuries. Try to work lower and lower into the squat over time. Eventually you’ll be perfectly comfortable hitting a depth below parallel. Want to kick up the intensity? Turn regular squats into goblet squats by holding a weight (dumbbell, kettlebell, or weight plate) in front of your chest while squatting. Just make sure you’re keeping your torso as vertical as possible to keep from putting unnecessary and unsafe torque on your lower back.

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