Cossack Squats

Cossack squats, also known as side-to-side squats or lateral squats, are a dynamic lower body exercise that engages multiple muscle groups while challenging balance and mobility. Originating from traditional Cossack dances, this unique squat variation is an excellent addition to any workout routine. In a Cossack squat, you start with your feet wider than shoulder-width apart, toes pointing slightly outward. From this position, you shift your weight to one side as you bend the knee and lower your hips, while keeping the other leg straight. This movement emphasizes the inner thigh, glutes, quads, and hamstrings of the bent leg. As you descend, you can extend your arms forward for counterbalance. Alternatively, you can keep your hands on your hips or hold a weight for an additional challenge. The lateral movement of Cossack squats targets muscles that are often overlooked in traditional squat exercises. By incorporating this exercise into your routine, you can improve hip and ankle mobility, strengthen the lower body, and enhance overall stability. Moreover, Cossack squats can help with hip flexibility, making them particularly beneficial for athletes, dancers, and those involved in sports that require lateral movements. One of the great things about Cossack squats is their versatility. They can be modified to suit different fitness levels or specific goals. For beginners, performing the squat with a smaller range of motion or using a support such as a chair or countertop can be helpful. Advanced practitioners can add resistance by holding a dumbbell or kettlebell, further challenging their muscles and increasing the intensity of the exercise. Remember, like any exercise, it's essential to maintain proper form while performing Cossack squats. Engage your core, keep your chest lifted, and ensure your knees are tracking in line with your toes to avoid any unnecessary strain or risk of injury. Incorporating Cossack squats into your workout routine can bring diversity, improve functional strength, and take your lower body training to new heights.

Instructions

• Start by standing with your feet wider than shoulder-width apart and toes pointing slightly outward.
• Shift your weight to one side and lower your body down into a side lunge on that side, keeping your opposite leg straight.
• Make sure to keep your chest lifted and your core engaged.
• Push through your heel to return to the starting position.
• Repeat the movement to the opposite side, alternating sides for the desired number of repetitions.
• Remember to maintain good form throughout the exercise, keeping your knee in line with your toes and not allowing it to collapse inward.
• Adjust the depth of the squat to your comfort level, gradually increasing as you become more comfortable with the exercise.
• You can use your arms for balance, either by extending them in front of you or placing your hands on your hips.

Tips & Tricks

• Engage your core throughout the movement for stability and balance.
• Focus on keeping your weight evenly distributed between both legs.
• Maintain a deep squat position to fully engage your glutes and quads.
• Keep your front foot planted firmly on the ground and your heel down.
• Ensure your knee is in line with your toes to protect your joints.
• As you squat, aim to have your thigh parallel to the ground.
• Use your arms for balance by extending them in front of you or placing your hands on your hips.
• Control your descent and rise to engage your muscles fully.
• Breathe in as you lower down and exhale as you push back up.
• Start with bodyweight Cossack squats before progressing to using weights for added resistance.