My dad has been obsessed with keeping his body in shape for as long as I can remember. Exercise is like his religion, so you can probably guess what kind of family we were.

When we were kids, going out and playing ball with my dad was fun. But as I got older, keeping in shape felt like a chore. Our runs felt like marathons, and my body was growing exhausted.

I stopped exercising altogether, gaining weight by the minute. Now that I'm middle aged, I miss hiking, swimming, and playing various other outdoor sports.

I wish my dad pushed me to keep at it, but I'm grateful that he's been there for me through thick and thin. When I told him I want him to be my personal trainer, he was excited, to say the least.

He may not be as young and flexible as he used to be, but he's still quite healthy and full of fitness knowledge.

He's given me some pointers that I'd love to share with you.

The first thing he said was this: "Can you do a deep squat with your elbows between your knees? Then, can you hold it for more than a minute?"

Huh? I hadn't done that in years, but apparently it's the first thing you should do before you start exercising.

Here's how to properly achieve this pose and why this position can test your fitness level:

Achieving a Deep Squat

Proper squat form is so important. If you're getting knee pain after a few squats, you're putting too much pressure on your joints. To achieve a proper deep squat, here are the steps you need to follow:

1. Act like you're sitting down, your knees shoulder-width apart
2. Your knees should align with your toes
3. Go down deeper in the squat, but make sure your back is flat
4. Widen your legs if you need to, and wedge your elbows in
5. Clasp your hands together, and be mindful of your pose
6. Maintain core tension by tensing your muscles

Bear in mind, the squat shouldn't feel easy by any means. If your glutes feel like they're lazily hovering, you're not doing it right.

The challenge here is, can you stay in that position for a minute?

Why This Fitness Position Says A Lot

Squats say a lot about your flexibility, balance, and mobility. They're said to be the most functional exercise of all time that provides whole-body strengthening and toning.

People who can do a proper deep squat have greater ability to achieve many of their other fitness goals. In addition, this position shows that you have stronger muscles and greater range of motion, preventing you from getting all sorts of injuries caused by daily exercise.

Will you try it?

If you're ready to try to this challenge, also check out this article: Research Shows Squatting When Peeing Is Better For You, And Hovering Is The Worst.

Let us know if you can do a proper deep squat with your elbows between your knees!