One of the best movements to practice every day is transferring from a squat into a plank.
This movement involves:
>>> Upper body Crawl
>>> Plank / & or / Push Up
>>> Reverse movement – stay low – squat back up to standing & repeat.
This movement takes a bit more effort to perform, but your rate of perceived exertion should not exceed 6 / 10.
Including this movement into your routine will do wonders for maintaining your hip, knee and ankle health / mobility – as well as strengthening and coordinating the shoulders and core.
If you lack the necessary mobility to perform this movement that means this is not the place for you to start. Consider ‘Glute-Bridges’ & ‘Pullovers’ combined with squat practice. Or maybe you have body composition issues OR maybe you lack core strength – each has an appropriate training protocol to strengthen your weakness. Unless you use the help of a movement coach, you will have to figure out what training protocol is best for you.
Let me know how it goes.