Froggy Squats for Hip and Knee Flexibility as You Age

One thing we all share in common: we’re getting older. But that doesn’t mean stiffness and limited mobility have to be part of the deal!!! With the right exercises, you can keep your hips, knees, and ankles flexible and strong at any age.

I recently turned 45, and one of my favorite ways to maintain lower-body strength and mobility is with froggy squats. This powerful exercise targets the hips, knees, and ankles through rotation, flexion, and extension, keeping your joints mobile and resilient.

Here’s why froggy squats stand out compared to basic squats:

• They open the hips while strengthening the inner thighs and pelvic floor.
• They support ankle flexibility, which is key for balance and healthy movement.
• The "hips up" (inversion) position can even help gently reposition the pelvic organs, making them supportive for pelvic health.

3 Variations for Every Level

1. Diamond Squat – A gentle version where heels stay together and knees track outward.
2. Supported Froggy Squat – Go deeper with hands on a chair or blocks.
3. Full Froggy Squat – A deeper expression of the pose for maximum flexibility and strength.

Whether you’re in your 40s, 60s, or beyond, movement like this helps you AGE POWERFULLY with mobility, vitality, and confidence.

But... There is no "one size fits all," so EVERYONE must listen to their body and know their limits! If it feels good, keep moving. If you experience pain, scale back, add props, or consult a physical therapist.

Want to follow along? Watch my full guided demonstration in the video here: 

Aging doesn’t mean giving up movement. It means choosing the right kind of movement. And froggy squats are a simple, effective way to keep your joints happy and your body feeling alive when you work up to them slowly, gradually, and with inner listening (body awareness).

Want to strengthen your body awareness? Work with me!

Click to read about YOUR PELVIC JOURNEY and how I can support you on your path.

 >> YOUR PELVIC JOURNEY <<