Cossack squat

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Adductor Magnus, Adductor Longus, Gastrocnemius, Soleus

How to do it

1. Begin by standing with your feet wider than shoulder-width apart and your toes pointing slightly outward.
2. Shift your weight to your right leg, bending your right knee while keeping your left leg straight. Lower your hips towards the floor, ensuring your right knee tracks over your right toes.
3. Push through your right heel to return to the starting position, then repeat the movement on the left side by shifting your weight to your left leg and bending your left knee. Alternate sides for the desired number of repetitions.

Form tips

• Focus on maintaining an upright chest and straight back to ensure proper form and prevent injury.
• Perform the movement with control, especially when shifting your weight and lowering your hips, to maximize muscle activation.
• Ensure your knee tracks over your toes during the squat to avoid unnecessary strain on your joints.
• Breathe steadily throughout the exercise, exhaling as you descend and inhaling as you return to the starting position.