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 also improving your mobility. The movement involves a deep squat to the side, making it a fantastic way to strengthen muscles from different angles.

Proper form and technique

Follow these steps to ensure correct 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 performing a squat on one leg. Keep your opposite leg extended to the side with the foot flat on the ground.
  3. Make sure your hip moves backward while keeping your chest upright and back straight.
  4. Push off 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 far enough back. Ensure that the hip is pushed backward when performing the squat.
  • Feet lifting off the ground: Your extended leg should have the heel on the floor. Be careful not to lift your feet or lose contact with the surface.
  • Collapse of the upper body: Make sure to keep your back straight and chest up to avoid leaning forward during the movement.

Variations and modifications

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

  • Beginner: Hold your arms extended in front of your body to help with balance, or use support such as 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 your balance by placing them on the ground in front of you if your flexibility or balance is not fully developed yet.

Reps and sets

A good way to start is aiming for 3 sets of 8-10 repetitions on each side. Make sure to work at a controlled pace so you gain the full benefit of both strength and flexibility.

Breathing tips

Breathe deeply in as you move down into the squat position, and breathe out as you push yourself back up. Regular breathing can help you maintain focus and strengthen your core stability during the exercise.

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