Why Men Over 50 Need the Kang Squat – This Coach's Number One Exercise for Longevity

It's well established that maintaining a strong lower body becomes increasingly important as you age. But one exercise you may not have considered for the job is the Kang squat.

Named after South Korean weightlifting coach Shin-ho Kang, the Kang squat was originally used to improve squat depth and hamstring flexibility. Combining elements of the squat, good morning and Romanian deadlift into one continuous movement, it challenges lower-body strength and mobility simultaneously.

Health coach Stephen Moore is a particularly big fan.

'If I could choose only one exercise for longevity, it would be the Kang squat,' says Moore. 'This is one of the greatest anti-ageing posture hacks and is how to prevent old man lean and stay upright, strong and useful for life. If you want longevity build the muscles that hold you up. Try it and live long and live strong.'

Here's how to perform it – and why it could be worth adding to your routine.

• Stand with your feet around shoulder-width apart. You can elevate your heels on a wedge or plates if this helps you achieve a deeper squat.
• Hold a kettlebell or dumbbell between your legs, or begin with just your bodyweight while you learn the movement.
• Brace your core and lower into a deep squat, allowing your knees to travel in line with your toes.
• From the bottom position, push your hips backwards and begin straightening your legs, hinging at the hips until you feel a strong stretch through your hamstrings.
• Keep your torso angled towards the floor and avoid excessively rounding your back.
• Reverse the movement by bending your knees and dropping your hips back into the bottom of the squat.
• Return to standing and repeat.
• Aim for 10 controlled reps.

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It Strengthens Your Posterior Chain

'Ever wonder why so many adults start leaning forward when they walk? It's not bad posture – it's something a lot deeper,' Moore says. 'As we age, we lose muscle mass, especially in the posterior chain. Your glutes, hamstrings and lower back. When those muscles shrink or disengage, the body literally can't hold itself upright anymore, so it starts folding forward.

'This isn't a sit-up straight issue – it's a muscle loss issue. But you can reverse this trajectory at any age by strengthening the muscles that hold you upright with the Kang squat. It's easy, comfortable, and hits your glutes, quads, core and posture muscles all at once without any pressure on your back.'

Whatever your age, the combination of a deep squat and hip hinge means the Kang squat challenges many of the major muscles responsible for lower-body strength, including your quads, glutes and hamstrings, while your core works to keep your torso stable.

It Challenges Your Mobility

You don't need to load the Kang squat heavily to make it effective. The emphasis should be on moving slowly and maintaining control through the largest comfortable range of motion you can manage.

The hinge places your hamstrings under tension in a lengthened position, while moving between the hinge and deep squat challenges mobility through your hips, knees and ankles.

It's Easy to Scale

The Kang squat requires very little equipment and can be performed at home, in the gym or while travelling. Beginners can start with their bodyweight while learning the movement, before progressing to a kettlebell or dumbbell as their strength and confidence improve.

That makes it a useful option whether you're looking to add some mobility work to your warm-up or want a lower-body exercise that challenges more than strength alone.

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