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This 2,000-Year-Old Japanese Exercise Stops Aging — Key Takeaways

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This 2,000-Year-Old Japanese Exercise Stops Aging

Movesmethod14mSep 19, 2026

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Practice the resting squat with elevated heels for 60–90 seconds, shifting weight side to side for 20 slow shifts, 2–3 rounds daily.

Key takeaways

Elevate heels to make the resting squat accessible while still opening joints

Elevate heels to make the resting squat accessible while still opening joints

  • Books, towel, or step under heels makes deep squat position easier to relax into
  • Keep elevation throughout routine; goal is opening joints, not testing unsupported depth

Weight shifts inside a squat unlock hip mobility better than static holds

Weight shifts inside a squat unlock hip mobility better than static holds

  • Shift side to side ~20 times while in resting squat; static holds don't open hips as effectively

Actively steering knees with hands during squats trains proper tracking

Actively steering knees with hands during squats trains proper tracking

  • Guide knees out over toes with hands every rep instead of letting them collapse inward
  • Pause at bottom on last rep to spend extra time in end-range position

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In this video

  1. 1mIntro: The Secret to Japan's Longevity
  2. 3mThe Assisted Resting Squat
  3. 4mWrist Openers
  4. 6mThe Knee Openers
  5. 6mActive Squat with Knee Drive
  6. 7mThoracic Push and Pull
  7. 8mSquat Extensions
  8. 9mKnee Drives with Toe Stretch
  9. 10mSit to Squat to Stand
  10. 11mKneeling Hip Extensions
  11. 11mThe Asian Squat
  12. 12mDecompressing with Cat Cow
  13. 13mClosing Thoughts

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