Cossack Squat

The Cossack squat is a bodyweight squat variation where you lower your hips deeply to one side while the other leg reaches out straight. It builds hip, knee, and ankle mobility, plus strength and control through a wide range of motion.

Start standing with your feet set wide, wider than your shoulders, toes pointing forward or slightly outward. Keep your chest up and your hands in front of your chest or wherever they help you balance. Make sure you have open space around you.

Shift your weight onto one foot. Bend that knee and hip to lower straight down, keeping your whole foot planted. Let your other leg straighten out to the side as you descend, with that foot flexed so the toe points up. Lower until you feel a strong but comfortable stretch in the straight leg and working hip, then push through the bent foot to stand back up. Repeat on the other side. Move slowly and stay in control.

Breathe in as you lower and breathe out as you stand. Keep your core gently braced throughout. To make it easier, do not go as low or hold onto a sturdy rack or pole for balance. To make it harder, slow down the lowering phase or add a small weight held close to your chest.

Fault: The heel of your bent leg lifts off the floor. Fix: Keep your weight spread across your whole foot and only go as low as you can while the heel stays down.

Fault: Your back rounds or you hunch forward. Fix: Keep your chest tall and your gaze forward, maintaining a neutral spine from hips to head.

Fault: The knee of your bent leg caves inward. Fix: Push that knee outward in line with your toes, and drive through the outer edge of your foot as you stand.