I'm a Personal Trainer: This Is the One Mobility Exercise Everyone in Their 50s Should Do Every Single Day

Why Mobility Matters as You Age

As the years pass, maintaining functional movement becomes increasingly essential. While flexibility refers to the passive lengthening of muscles, mobility encompasses strength, control, and active range of motion across your joints. At 25, many people rarely think about mobility; at 35, they begin to notice stiffness; at 55, active mobility routines are non-negotiable for preserving independence; and by 75, many wish they had started much sooner.

Declining joint health and muscle strength typically become more noticeable as you enter your 40s and 50s. Incorporating targeted daily movements can actively combat age-related stiffness, improve balance, and protect against injury.

The Ultimate Mobility Move: The Kick Through

If you want to build functional range of motion, strength, and core control, personal trainers recommend incorporating the kick through into your daily routine. This deceptively simple exercise challenges multiple muscle groups simultaneously while testing your balance and coordination.

How to Do the Kick Through

• Start in a high runner's lunge with your left foot forward and planted firmly, while your back leg is extended with the ball of your right foot resting on the ground.
• Place your right hand down for support and square your hips.
• Brace your core, lift your back leg off the floor, and press firmly through your right hand.
• Bend your right knee, pushing your leg through and under your body, extending it fully away from you.
• Lift your chest, sit your glutes close to the floor without touching it, and pause briefly with pointed toes. Ensure your front left heel stays planted.
• Reverse the movement smoothly back to the high runner's lunge.
• Aim for 2 to 3 sets of 6 to 8 repetitions per side.

Why You Should Add This Exercise to Your Routine

While the kick through looks straightforward, performing it correctly tests your entire body. It strengthens your hips and core, enhances joint range of motion, and builds unilateral stability. Because you are moving your left and right sides independently, it improves overall balance and body awareness.

Furthermore, regular practice helps stretch the side body and back, which is beneficial for alleviating minor lower back discomfort. As we age, strengthening bones, joints, and muscles becomes vital for preventing falls and maintaining functional longevity. By pairing mobility exercises like the kick through with strength training and low-impact cardio, you invest in a resilient, capable body for years to come.