Fitness coach Jeff Cavaliere‘s focus extends beyond just hypertrophy. Taking to YouTube on Oct. 19, 2025, he broke down five simple morning stretches that can be performed anywhere to enhance flexibility and help you feel ten years younger.
“What if I told you, rather than just jumping out of bed and running to the shower in the morning, that if you just stopped, and did the five stretches I’m going to show you here today, that you’d feel ten years younger, because you will.”
Cavaliere is arguably the most trusted authority in the fitness sector. He’s maintained a lean, muscular physique for over 30 years thanks to his fundamental training and nutrition knowledge. He served as the assistant strength and conditioning coach for the New York Mets, so he’s familiar with helping athletes of different fitness levels.
With over 14.2 million subscribers on his YouTube channel, Cavaliere caters to everyone. Whether the goal is bigger muscles, a cleaner diet, or wanting to age gracefully, his command of body mechanics and anatomy makes his content must-watch material.
Jeff Cavaliere Shares 5 Dynamic Morning Stretches That Make You ‘Feel 10 Years Younger’
Find his stretches from the video below:
- Squat Fold
- Side Bridge and Reach
- QL Pullthrough
- Hip Switch and Lean
- London Bridge
Squat Fold
He favored the squat fold as a simple hamstring stretch. Cavaliere notes that this is best executed by keeping your feet together while your shoulders are raised.
“Your feet are going to go close together,” he shared. “You’re going to take your hands and squat down right out in front of you, get as deep as you can, drop your butt down, and get your shoulders up.
That will give you some good spinal curve. From here, all you’re going to do is shoot the butt up, hands down, try to touch the ground, but most importantly, push those knees back into a dynamic hamstring stretch.”
Side Bridge and Reach
Cavaliere explained that the side bridge and reach effectively stretch the lats, shoulders, and glutes, making it a staple in his arsenal.
“Foot flat on the ground; this elbow is straight, and the arm is actually supporting you in this position. Now, this top arm here, drive it down to your side just to get in a good starting position, then you’re going to lift up into that side bridge and just reach as far as you can in this direction.”
“You’re getting a good stretch of the lats, back of the topside of the shoulder, activation through the glute on this side,” he shared.
QL Pullthrough
He also emphasized the utility of the QL pullthrough. To start, Cavaliere brings one leg up over the other with the heel at mid-thigh before flattening into the forearm.
“I drop one leg back, and again, land on that opposite hip. One leg is coming up, this leg is going back down. If you want to know if you’re in the right position or not, you want to have this heel at mid-thigh.”
This stretch allows for thoracic rotation, key to overall flexibility.
“You want to flatten yourself out to your forearm. From here, you take this hand, put the backside of it on the ground, and just slide it through. Slide it through, trying to target this rear delt or middle delt down to the floor,” he said. “Try to get good thoracic rotation.”
Hip Switch and Lean
For the hip switch and lean, the knees perform a windshield wiper movement.
“You’re going to put one foot over the other knee, then bend that knee. The action of the legs is actually quite simple. You’re just going down on each side. That’s it. That’s all the legs are doing, just sort of windshield wipering left and right.”
London Bridge
The London Bridge is another go-to for Cavaliere, which he credited for helping activate the glute medius.
“The best way to do this is drop your leg out to the side and try to flatten it. You point your toes all the way to the side, rather than having them straight up and down.
Rotate the legs so you’re on the outside of this leg. This leg bends up into a traditional bridge position, but when you press up, you’re going to drive up into a bridge. Because this hip is externally rotated on this side over here, you’re getting the glute medius involved.”
Cavaliere has even offered specific exercises to enhance quality of life. From a skater squat and warrior lunge to the ‘NSFW,’ he explained how to use these exercises in a consistent routine to help you remain agile, fit, and healthy as you age.
Cavaliere doesn’t underestimate the power of stretching. He believes starting your morning with these five moves will help you feel younger in the long run.
Watch the full video from the ATHLEAN-X YouTube channel below:
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