Cossack Squat
Today we're going to dive into the Cossack Squat , a fantastic exercise for strengthening the lower body, including the adductors (inner thighs), glutes , and core . This exercise also improves flexibility in the hips and ankles while challenging your balance.
Correct technique
To perform a correct Cossack Squat , follow these steps:
- Stand with your feet in a wide position, about twice shoulder width apart.
- Push your hips back as you lower to one side and extend the opposite leg straight out to the side.
- Keep your chest up and back straight, with the heel of the working leg planted on the ground.
- Push through the heel of the bent leg to return to the starting position, and repeat on the other side.
Common errors
To maximize results and avoid injury, be aware of these common mistakes:
- The knee points inwards: Make sure the knee follows the direction of the toes to avoid stress on the joints.
- Arched back: Avoid arching your back forward by keeping your core tight and your back straight.
- Insufficient depth: For full activation of the muscles, work on getting lower as your flexibility increases.
Video: How to Perform the Cossack Squat (Female Practitioner)
Alternative Technique for the Cossack Squat Modifications and Variations
For beginners or those with limited mobility, you can use a chair to support or reduce the range of motion.
Experienced athletes can try adding weights for extra resistance, such as a kettlebell or dumbbell.
Repetitions and sets
To build muscle strength, it is recommended to do 3 sets of 6-12 repetitions on each side. For increased mobility, you can increase the number of repetitions to up to 20.
Breathing technique
Breathe in as you lower into the squat, and breathe out as you push yourself back up. This helps you maintain stability and control.