ATHLEAN-X founder Jeff Cavaliere is back to offer some valuable advice for those looking to improve their health. On February 27, 2025, he detailed five movements to help enhance quality of life and longevity.
With over a decade of experience in the fitness industry, Jeff Cavaliere knows how to get the most out of a workout, ensuring every exercise serves a purpose. His approach to muscle growth is all about strategic training and proper recovery, focusing on progressive overload to keep challenging your body. Whether you’re looking to build strength or improve mobility, Cavaliere’s routines are crafted to be effective and sustainable for long-term results.
A core aspect of Jeff Cavaliere’s training is ensuring proper form, which in turn minimizes the risk of injury. He incorporates corrective exercises alongside strength training to enhance mobility and prevent common mistakes made while working out. His approach ensures that individuals not only build muscle but do so in a way that supports their long-term physical health.
Jeff Cavaliere’s Top 5 Exercises for Longevity
In a recent YouTube video, Cavaliere laid out five movements for helping with quality of life as well as longevity. His advice goes beyond building muscle, emphasizing the importance of joint health, flexibility, and cardiovascular fitness.
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“When it comes to longevity and the quality of life as you get older, there’s three very important things that you have to maintain: one is your strength, two is your cardiovascular health, and three, which is often most overlooked, your mobility and flexibility.”
Cavaliere’s 5 Exercises For Quality of Life and Longevity
- Single Leg RDL
- Squat and Reach
- Sumo Stance
- Push-Up Variation Sliding Hands Outward in Stretching Position and Raising Them Off the Ground – Posterior Chain Push-Up
- Jane Fonda – Side Lying Hip Abduction
Cavaliere explains that staying strong and mobile as you age will help you live an active, fulfilling life for years to come.
“Today, I’ve got five different movements, they are big indicators that you still need to be able to do no matter what age you are to maximize that quality of life.”
Single Leg RDL
He believes the first movement for helping with the quality of living and longevity is the ability to perform a single-leg Romanian deadlift.
“It’s going to test your balance and also your hip strength and your ability to do a hip hinge which is one of the most fundamentally important movements you can do.
To hinge off one leg, you don’t just lean down, that’s part of the reason you lose balance. You want to sit back first.”
Squat and Reach
He revealed that the squat and reach is also important, especially as we age and become less flexible.
“Come all the way down to the ground, get those adductors stretched out, they are a muscle group on the inside of your legs that deceptively gets tight and can throw off your lower back. Put your elbows on the inside of your knees and push out.”
Sumo Stance
Next, he laid out how to perform the sumo stance for 60 seconds.
“You get down widen out those feet once again, come down into this position like a sumo wrestler, the more beginning version is to be able to keep your elbows posted up against your thighs.
This will almost assist you to maintaining this standing posture but you’ll feel it start to burn in your quads, that’s appropriate, that’s good, but have the ability to withstand that for up to 60 seconds.”
“Use it or lose it,” he adds.
Push-Up Variation Sliding Hands Outward in Stretching Position and Raising Them Off the Ground – Posterior Chain Push-Up
He also credited a push-up variation for helping with longevity and quality of life. This is because it works all the muscles in the posterior chain.
“This will work literally all the muscles of your posterior chain.
These are the ones that get really weak way too quickly because we don’t think about them because we don’t see them. Lift, come down, slide it back under your shoulders, push up.”
Jane Fonda – Side Lying Hip Abduction
His last movement was called the Jane Fonda, which involves laying on the floor and raising one leg into the air.
“I’m on my side like this and I want to see if I can lift my leg up. It looks so remedial and it looks like something you’ve done so many times in life but not this way. When you want to test your abductor strength, which is really important for maintaining balance as you get older, then you want to target the glute medius.”
With a focus on both muscle growth and long-term health, Jeff Cavaliere’s training goes beyond quick results. His methods are designed to help you move better, feel better, and stay active for years to come. Give Cavaliere’s five exercises for quality of life and longevity a try and let us know how it goes in the comments below!
Related: Fitness Coach Jeff Cavaliere Shares The Perfect Science-Based Biceps Workout
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