Cossack Squat
The Cossack squat develops glute engagement and improves hip mobility without equipment.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with a wide stance and turn your toes slightly outward, keep your chest up and brace your core.
- 02
Shift your weight to one leg and hinge at the hips as you lower into a squat with control, keep the knee of the squatting leg tracking in line with your toes.
- 03
Keep the other leg straight with the heel on the floor, lift the toes if needed and keep your hips as low as possible.
- 04
Drive up through the heel of the squatting leg and return to the center, keep your glutes engaged and maintain a neutral spine.
- 05
Repeat on the other side using the same technique and keep the movement controlled throughout the entire range of motion.
How to get started at the gym
§ 03 · SisuLiftCossack Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your weight on your heel and prevent your knee from caving inward by keeping it in line with your toes. If your range of motion is limited, perform the reps with less depth and gradually increase the range of motion as your mobility improves.
The Cossack squat develops glute engagement and improves hip mobility without equipment.
More exercises: Quadriceps
§ 05 · Same muscles
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