Cossack Squat

Cossack Squat is an exercise that truly tests your flexibility, balance, and leg strength. The exercise targets your inner thigh muscles, hips, and glutes while improving your mobility. The movement involves a deep squat to the side, making it a fantastic way to strengthen the muscles from different angles.

Correct form and technique

Follow these steps to ensure proper execution of a Cossack Squat:

  1. Start with a wide stance, with your toes pointing slightly outward.
  2. Shift your weight to one side and bend your knee as if you are performing a squat on one leg. Keep your opposite leg extended out to the side with your foot flat on the ground.
  3. Make sure your hip moves back while keeping your chest upright and your back straight.
  4. Push through the heel of your bent leg to return to the starting position, then switch to the other side.

Focus on performing the movement slowly and controlled to maximize flexibility and strength.

Common mistakes

Here are some common mistakes that can occur during the Cossack Squat and how to avoid them:

  • Lack of hip mobility: Many make the mistake of not moving the hip back sufficiently. Ensure that the hip is pushed back when performing the squat.
  • Feet lifting: Your extended leg should keep the heel on the ground. Be careful not to lift your feet or lose contact with the surface.
  • Upper body collapsing: Make sure to keep your back straight and your chest up to avoid leaning forward during the movement.

Variations and modifications

If you're looking for ways to make the exercise easier or more challenging, you can try the following variations:

  • Beginner: Keep your arms extended in front of your body to assist with balance, or use a support like a wall or chair while practicing the movement.
  • Advanced: To make the exercise more challenging, you can add weight by holding a kettlebell or barbell in front of your body.
  • Assisted: Use your hands to support balance by placing them on the ground in front of you if your flexibility or balance is not yet fully in place.

Reps and sets

A good way to start is to aim for 3 sets of 8-10 repetitions on each side. Ensure you work at a controlled pace to fully benefit from both strength and flexibility.

Breathing tips

Inhale deeply as you move into the squat position, and exhale as you push yourself back up. Regular breathing can help you maintain focus and enhance your core stability during the exercise.

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