Parenting Mobility Guide — Key Takeaways
Children naturally develop mobility through play until age 10, then should master deep split squats and lower back strengthening exercises ages 10-15 before attempting heavy weightlifting.
Key takeaways
Build lower spine muscle before max weight lifting
Build lower spine muscle before max weight lifting
- Author's friend broke his back doing max squats at age 15, wore torso vest for a year
- Strengthen lower back and QL muscles before heavy lifting to prevent injury
Ages 10-15: Master deep split squats before problems hit
Ages 10-15: Master deep split squats before problems hit
- Deep split squats address ankle mobility, knee strength, and hip flexibility simultaneously
- These movements become exponentially harder to learn later in life
Kids naturally master mobility - don't rush exercise
Kids naturally master mobility - don't rush exercise
- Children spend time on mobility naturally and are masters at it
- Young bodies develop best through fun, consistency and recovery over years vs rushing
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In this piece
- Stage 1: Children Need No Formal Mobility Work
- Stage 2: Ankle-Knee Prep Window (Ages 10–15)
- Stage 3: Lower Spine Prep Before Heavy Lifting
- Stage 4: Reversing Lost Mobility in Adults
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