Cossack Squat

Dynamic stretching and strengthening exercise that combines lateral movement with a deep squat to improve adductor flexibility and leg stability.

Instructions

1. Stand with your feet positioned wider than shoulder-width apart, toes pointing forward.
2. Shift your body weight to one leg and perform a deep squat on that side while keeping the other leg straight.
3. The bent leg should form a deep squat position while the straight leg is extended to the side with your foot flat on the ground.
4. Keep your chest upright and core engaged throughout the movement.
5. Push through your heel to return to the starting position.
6. Repeat on the opposite side in an alternating fashion.

Tips

• This exercise combines mobility and strength training, improving hip and adductor flexibility.
• Move deliberately and controlled; rush the movement can lead to injury.
• Keep your extended leg’s foot flat on the ground throughout the squat on the opposite side.
• The deeper the squat position, the greater the adductor stretch on the extended leg.
• This movement pattern is excellent for improving lateral movement capacity.
• Perform 5-10 reps per side as part of a warm-up or mobility routine.
• As you improve, you can perform the movement more explosively for dynamic stability training.