Dumbbell Cossack Squats (VERSION 2)

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Adductor Magnus

Secondary muscles

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

How to do it

1. Stand with your feet wider than shoulder-width apart, holding a dumbbell close to your chest between your palms, with your elbows bent facing down.
2. Shift your weight to your right leg and bend your right knee, lowering your body into a squat position while keeping your left leg straight and your left foot flat on the floor.
3. Push through your right heel to return to the starting position and repeat the movement on the other side. Alternate sides for the desired number of repetitions.

Form tips

• Ensure your knees track over your toes to avoid placing unnecessary stress on your joints.
• Start with a lighter weight if you're new to the exercise, gradually increasing the load as you become more comfortable with the movement.
• Keep your chest up, back straight, and dumbbell close to your chest as you lower yourself.