The Surprising Benefits of Deep Squats as You Age — and Why You Should Start Now

Yahoo is using AI to generate takeaways from this article. This means the info may not always match what's in the article. Reporting mistakes helps us improve the experience.Generate Key Takeaways

As we age, many of us notice our bodies don’t move quite the way they used to. Tasks that once felt effortless—like bending down to tie your shoes, getting up from a chair, or even walking comfortably—can start to feel stiff or challenging. One of the most common culprits behind these frustrations is decreasing hip mobility.

Our hips are central to nearly every movement we make. They connect our upper and lower bodies and support our weight during walking, standing, climbing stairs, and more. When hip joints stiffen or weaken, it can set off a chain reaction of problems—like poor posture, muscle imbalances, and an increased risk of falls. This is especially concerning for older adults. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury and death among seniors, with women disproportionately affected. In fact, about 75% of hip fractures occur in women, and complications from such injuries can be severe.

But here’s the good news: You don’t have to accept stiff, achy hips as an unavoidable part of aging. One of the most effective ways to maintain and improve hip mobility is by incorporating deep squat variations into your movement routine.

Why Hip Mobility Is a Game-Changer

Think about all the simple actions you do every day: stepping out of bed, standing up from a chair, walking across the room, or bending down to pick something up. Your hips play a role in every one of these movements. Over time, due to inactivity, injury, or simply the aging process, the muscles and joints around your hips can become tight or weak. This limits your range of motion, affects balance, and can make these basic activities more difficult or even unsafe.

AdvertisementAdvertisement#«R16ekkr8lb2m7nfblbH1» iframe AdvertisementAdvertisement#«R26ekkr8lb2m7nfblbH1» iframe

Loss of hip mobility also tends to contribute to lower back pain and knee problems since those joints try to compensate for the restricted movement. Maintaining healthy hips isn’t just about comfort—it’s about preserving your independence and quality of life as you age.

The Deep Squat: An Ancient Movement with Modern Benefits

Deep squats have been a natural part of daily life for many cultures around the world for centuries. In regions across Asia, Africa, and indigenous communities, people commonly rest or work in deep squats. This position keeps their hips, knees, and ankles strong and flexible. In contrast, modern Western lifestyles often replace squatting with prolonged sitting in chairs, which can cause joints to stiffen and muscles to weaken.

Reintroducing deep squat variations to your routine can reverse some of this stiffness. Not only do these movements promote flexibility, but they also build strength in key muscle groups—such as the glutes, quadriceps, hamstrings, and core—that support your hips and pelvis.

Strength, Balance, and Stability: Why They Matter More as You Age

Beyond flexibility, deep squats help enhance muscle strength around your hips and legs. Strong muscles provide better support for your joints, which reduces the risk of falls and injuries. Additionally, these movements engage your core and pelvic floor muscles, which play a crucial role in maintaining balance and posture.

AdvertisementAdvertisement#«R1dekkr8lb2m7nfblbH1» iframe AdvertisementAdvertisement#«R2dekkr8lb2m7nfblbH1» iframe

Improved balance is vital because it decreases the chances of falls, which are a leading cause of hospitalization and disability among older adults. Strong hips and legs help you recover more easily if you do stumble, preventing minor slips from becoming serious injuries.

Overcoming Common Concerns

Many people hesitate to try deep squats because of concerns about knee pain, lack of flexibility, or fear of injuring their joints. However, research and practical experience show that when done with proper form and appropriate modifications, deep squats are safe and beneficial—even for those with mild joint discomfort.

If you have knee pain, it often results from incorrect technique rather than the squat movement itself. Adjusting the depth, using support such as a chair or wall, and progressing gradually can help you build strength and flexibility without pain. Flexibility improves with consistent practice, so starting with small, manageable steps can lead to significant gains over time.

Far from being harmful, deep squats can actually improve joint function and resilience when incorporated wisely into your routine.

A Personal Trainer’s Perspective

As a certified personal trainer and someone approaching 60 myself, I can attest to the transformative power of deep squats for aging bodies. They’ve helped me maintain mobility, reduce stiffness, and improve my overall strength and balance. For women especially, incorporating these movements supports pelvic floor health—a benefit often overlooked but essential for long-term wellbeing.

AdvertisementAdvertisement#«R1mekkr8lb2m7nfblbH1» iframe AdvertisementAdvertisement#«R2mekkr8lb2m7nfblbH1» iframe

In my experience, the key is starting where you are and respecting your body’s limits. With patience and practice, deep squats can become a comfortable, empowering part of your fitness journey.

Why You Should Start Now

The benefits of deep squat variations extend far beyond fitness—they impact how well you live your daily life and how independent you remain as you age. Incorporating these movements helps maintain hip mobility, strengthens key muscles, enhances balance, and supports better posture. All these factors contribute to reducing your risk of falls and injuries and help you move through your day with greater confidence and ease.

If you’ve been avoiding deep squats because they sound difficult or intimidating, remember that many modifications and progressions exist to fit every fitness level. You don’t need to go deep immediately; even small changes can make a difference over time.

Investing in your hip health now is one of the best gifts you can give your future self. After all, staying mobile and strong means staying independent—and that’s priceless at any age.

Yahoo CreatorChris FreytagCreator of Get Healthy UChris Freytag has been teaching, training, writing books & speaking on the subject of health & fitness for the last 35 years. Chris is a certified GFI, PT & Health Coach focused on midlife women.