4. Back Squat
The strength-training staple increases mobility and strength through the hips and thighs to reduce the risk of knee and other lower-body problems down the line, Maddalone says
Instructions: Grab a barbell with your hands as close together as is comfortable, and come under the bar to rest it on your traps. Lift it off the rack, step backward, and stand with your feet just wider than shoulder-width apart and your toes turned out slightly. Push your feet outward (but don’t actually move them) as if you’re trying to spread the floor with your feet. Keeping your torso up, bend your hips and knees to lower your body as far as you can to the floor. Extend through your hips and knees to return to standing.
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