ATHLEAN-X founder Jeff Cavaliere is almost 50 years old, which has led him to tailor workouts toward longevity. In a recent YouTube video shared on June 15, 2025, Cavaliere broke down his top six most overlooked exercises for improving quality of life.
“Longevity is not just about living longer, it’s about living longer, better. In other words, having a higher quality of life. I’m going to share with you today a series of exercises that, if you invest just a little bit of time in them, they are going to make your body feel so much better.”
Cavaliere has become a trusted resource in the fitness community. He boasts years of experience training athletes and has served as the assistant strength and conditioning coach to the New York Mets baseball team. In his spare time, he helps individuals improve their physiques and reach fitness goals with specialized workout routines and technique breakdowns.
Jeff Cavaliere’s Top 6 Exercises for Longevity
Find his exercise selections below, courtesy of his latest YouTube video:
Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
Please wait…
- Skater Squat
- Holding One Leg in the Air [Eyes Closed]
- Warrior Lunge
- NSFW
- Angels and Devils
- Reverse Hyper
Skater Squat
His first exercise is called the skater squat. To perform this one-legged squat safely, he recommends placing your hands out in front of you for balance while slowly lowering the target knee to the floor.
“Take one foot and put it out in front of the towel, and we perform something called a skater squat, which is a one-legged squat.
Hands out in front of you to help with counterbalance. This leg comes up, and you’re going to target that towel [on the floor] with your knee.”
Holding One Leg in the Air [Eyes Closed]
Next, he explained how to reap maximum benefits from holding one leg in the air with your eyes closed. When you can’t see, it makes balancing more challenging. Cavaliere says to aim for 60 seconds here.
“All it is is standing on one leg with the leg in front of you like this. You have two hand positions: you can have one out at your sides for a little bit more balance control or up overhead for a little less balance control, which is a little bit more of a challenge. How long do you do this for? 60 seconds is the target.”
“The thing that nobody does is they never train their balance in a more compromised state. The way to challenge yourself and do that more is to close your eyes.”
Warrior Lunge
Next, Cavaliere detailed how to perform the warrior lunge. He explained that this movement targets the muscles and joints, making it ideal for improving mobility and flexibility.
“You’re going to step out with one leg out in front of you and then the back leg is going back behind you. This is the hip that’s getting stretched on the hip flexor; this is the one we want to get into deep hip flexion, into the joint itself.
One side, we’re targeting muscles; the other side, we’re targeting joints. Start with the knee in contact with the ground. Take your hands, reach out, let your chest go out as far as you can over that front knee,” he said.
NSFW
His ‘not safe for work’ exercise involves getting on all fours to externally rotate the hips.
“You’re going to put your feet together like that. As long as your toes are together, you want to do that to get external rotation with the hips. Now I’ll basically allow myself to reach out as far as I can [on all fours] as I sit back down into my hips.”
Angels and Devils
The Angels and Devils movement targets different parts of the posterior chain that often get overlooked.
“Get face down on the ground, and what we’re looking to do is engage a lot of different muscles in that posterior chain, all the ones that tend to get overlooked. You start with your arms up out in front of you.”
For the best results, he said to lift the thighs off the ground to engage the glutes and lower back while simultaneously lifting the arms to activate the scapular muscles.
“You’re going to lift your thighs off the ground to engage your glutes, get stronger, and also your low back. At the same time, you lift your arms up off the ground to work some of those upper scap and mid-scap muscles. From this position, swim your hands all the way to the back.”
Reverse Hyper
Lastly, he outlined how to do a reverse hyperextension on a bed, which helps engage the glutes and lower back.
“All you do is you get right to hip level right on top of the bed, lay forward on top of it, all you do is squeeze your glutes first and lift your legs up. Squeeze and lift. At the top, yes you’re going to feel your low back, but only after the glutes are engaged and have driven the legs up.”
Cavaliere is determined to help anyone age gracefully. He recently shared his top five stretches for boosting flexibility and longevity. All of the movements he outlined don’t require the use of equipment, making the routine ideal for athletes of varying fitness levels.
With his 50th birthday coming soon, Cavaliere appreciates how these movements complement his longevity. He believes that anyone who invests a little time into this routine will inevitably notice some changes or results.
RELATED: Jeff Cavaliere Explains How to Train for Size vs Strength
