Squatting in my opinion is the best exercise going. Achieving a decent back squat requires good mobility in the hips knees and ankles and also good core, back extensor and leg strength.
Eventually a full depth back squat with the high bar position shown in the video will develop immense leg and core strength. This will give you a super strong back. The list of pros goes on.
It’s important not to sacrifice form with too much weight or forced low depth. Remain on the heels at all times, weight shifting on the toes will place too much pressure on the knees. Start literally with your own body weight and progress onto a barbell. Foam roll your entire back, mobilise your hips knees and ankles with the PB warm up (https://www.youtube.com/watch?v=Yde6stcWCTQ) and if necessary statically stretch the tight muscle groups.
Personal Trainer Cambridge