Cossack Squat

The Cossack Squat is a squat variation that opens the hips and uses bodyweight as load against the joint. Athletes will need a fair amount of adductor mobility as well as squatting strength to complete the movement smoothly.

Type Of Exercise: Strength
Muscles: Quadriceps, Glutes, Hips, Hamstrings
Difficulty: Beginner
Equipment: Body Only

Cossack Squat

Assume a wide standing straddle stance with your toes turned out slightly.
Squat down as low as possible on your right side, keeping your left leg straight.
Check to make sure your right knee is tracking over the center of your foot and not drifting inward.
Stand all the way up before transitioning over to your left side, extending your right knee and bending your left knee.
Pause, check your knee position, and continue to repeat for reps.
For help balancing and squatting lower, hold a light weight out in front of you during the squats.

Exercise: Deck Squat
Type of Exercise: Strength
Muscles: Quadriceps, Glutes, Hips, Hamstrings
Difficulty: Beginner
Equipment: Elevated Surface

Exercise: Side to Side Squat
Type of Exercise: Strength
Muscles: Quadriceps, Glutes, Hips, Hamstrings
Difficulty: Beginner
Equipment: Body Only