If you want to maintain an active and independent lifestyleafter 50you need to stay strong and mobile.

Squats are a fundamental movement that engages multiple muscle groups, improves balance, and enhances joint flexibility.

Whether you’re new to exercise or an experienced lifter, these variations will challenge and benefit you.

fit, mature woman doing squats in group fitness class at the gym

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Let’s get started!

The routine will take approximately 1520 minutes to complete, depending on your fitness level.

If you want to increase the challenge, repeat the entire circuit 12 more times.

Athletic and sporty senior couple engaging in leg day training session with squat together at home exercise as concept of healthy fit body lifestyle after retirement. Clout

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This foundational exercise is essential for maintaining lower-body strength and stability.

Mastering the bodyweight squat ensures proper movement mechanics for more advanced variations.

It also helps with explosive strength when standing back up.

fit woman demonstrates kettlebell goblet squats to improve muscular endurance

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Split Squat

This single-leg squat variation improves balance and strengthens the quads, glutes, and core.

It also enhances hip mobility and can help address muscle imbalances between the legs.

A fantastic choice for overall lower-body development.

Exercises with props. Athletic caucasian woman in purple leggings practice squats using a chair, isolated on white. Fitness advertising, workout, promotion, sport, training concept. Box squat.

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Senior man doing lunges physical exercises at sport field outdoors

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Beautiful woman wear black sportswear standing in mat do Sumo Squat Utkata Konasana Goddess Pose yoga asana at home or gym studio stretches hips quadriceps, physical exercises and mental focus concept

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man doing jump squat

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