The Cossack squat is a lateral movement that develops single-leg strength, hip mobility, and flexibility. This advanced variation of a traditional squat challenges balance while improving lower body stability and coordination.
Step by step guide:
- Stand with feet wide apart, toes pointed slightly outward
- Shift weight onto right leg
- Lower into a deep squat on right side
- Keep right foot flat, left leg straight
- Point toes of extended leg up toward ceiling
- Lower as deep as flexibility allows
- Push through right heel to return to start
- Alternate sides for each rep
- Perform 8-10 repetitions per side for 3 sets
Tips
Keep chest up throughout movement. Maintain active stretching in extended leg. Control the descent and ascent. Focus on hip mobility and flexibility. Practice bodyweight version before adding weights.
Benefits
Improves hip mobility and flexibility. Develops single-leg strength. Enhances lower body stability. Increases range of motion. Great for developing functional movement patterns.
Prevention
Start with smaller range of motion. Keep knee aligned with toes. Stop if experiencing knee pain. Progress gradually with depth. Warm up thoroughly before attempting.
