Cossack Squat helps improve the range of motion, control, and strength of our adductor muscles, while working on the strength and ROM imbalances between left and right. Imbalances and range of motion between left and right adductors, can cause several issues in our running form including toe-out, toe-in, and knee-adduction to name a few. As with other squats, the Cossack squat also helps with glute strength.
Cossack Squat is a variation of the squat where you squat on one leg while keeping the other leg straight to the side. This is harder than the typical squat, as the squatting leg’s mobility and strength are highly challenged, while the straight leg’s adductors and hamstrings are stretched significantly.
How to do it?
- Your stance should be more than hip-width, as shown in figure A
- Brace your core, keep both your feet pointing forward, push your glutes, and don’t round your back
- Now squat on one side, and at no point should your heel of the load-bearing foot raise (foot on the side you are squatting). As shown in figure B
- The other leg will be straight with the foot pointing upwards and no bend at the knees
- Repeat the same on the other side as shown in figure C
Watch out
- Keeping your core engaged
- Not to raise the heel of your squatting leg
- In case the side of the foot raises for the same side you are squatting on, you might have to work on your ankle/lower back/glute range of motion.
- Not bending your back
When to do it?
As part of the strength training start with 2 sets of 8-10 repetitions on each side. You could take the support of a pole or pillar in the beginning as you build your strength. As you progress, you can add weight by holding a kettlebell of 4 to 8 kgs and then increase the weight gradually.
