Squat
If you had to choose one exercise to do for the rest of your life it should be the squat. The squat is aimed to load the hips and a persons ability to generate power is strongest at the center of the body. Originating muscles at the centre of the body; Erectors, glutes, Abdominus, quads and hamstrings. Build from the middle out get strong in the middle or "core" and build outways. Complex lifts require the hips being loaded and moving first to be able to generate maximal power output "core before extremities".
Squat deep and squat often.
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