Press through your heels to return to standing, maintaining a straight spine throughout.<\/li>\n<\/ul>\n\u201cGoblet squats help build lower body strength, reinforce good posture and improve core engagement,\u201d says Chandler.<\/p>\n
\u201cThey also train the body to move efficiently through the hips and knees, which is essential for maintaining mobility and independence as we age.\u201d<\/p>\n
Chandler also chose this movement because it\u2019s easy to add resistance as you get stronger. \u201cIt’s accessible for a wide range of fitness levels and can evolve with you over time,\u201d he says.<\/p>\n
2. Reverse lunge<\/p>\n
Sets<\/strong>: 1-3 Reps<\/strong>: 8-10 each side<\/p>\n\n- Stand up with your feet hip-width apart and your hands by your sides or on your hips for balance.<\/li>\n
- Keeping your chest lifted and your core engaged throughout, step your right foot back and bend both knees to about 90\u00b0 to lower. Your front knee should stay directly above your ankle.<\/li>\n
- Press through your front heel to return to standing.<\/li>\n
- Repeat on the other side, alternating sides with each rep.<\/li>\n<\/ul>\n
\u201cReverse lunges are a functional lower-body movement that strengthens the legs while also challenging balance, stability, and unilateral control,\u201d says Chandler.<\/p>\n
He chose a reverse lunge instead of a standard forward lunge because it puts less pressure on the knees, making the exercise better for joint health.<\/p>\n
\u201cEach repetition also activates the core, helping to build coordination and control that support everyday movement,\u201d he says.<\/p>\n
3. Plank<\/p>\n
Sets<\/strong>: 1-3 Time<\/strong>: 20-30sec<\/p>\n\n- Get on your hands and knees.<\/li>\n
- Step your feet back so your legs are straight. You can either stay like this or come to rest on your forearms, with your elbows underneath your shoulders, for a greater challenge to your core strength.<\/li>\n
- Keep your body in a straight line from head to heels, and engage your core, glutes, and legs. Avoid letting your hips sag or lift too high. Focus on keeping a neutral spine and steady breath.<\/li>\n
- Hold for 20 to 30 seconds at first, gradually increasing the duration as your strength improves.<\/li>\n<\/ul>\n
\u201cPlanks are a simple yet highly effective exercise for building core strength and postural stability,\u201d says Chandler. \u201cA strong core supports the spine, improves balance and enhances movement quality in everyday life.\u201d<\/p>\n
![\"Louis](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/CeSifUY5gjr9ouNP3eany8.png\")
About our expertLouis Chandler<\/p>\n![\"Goblet](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/07\/1753011131_59_maxresdefault.jpg\")
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