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The cossack squat is an exercise used to “Open Up” all the hip structures that are often tight on people who sit a lot or run/jump too much without doing anything preventative.
It’s just one of the things I do before any explosive work. It helps get my hips ready to generate power through stable structures.
This doesn’t necessarily mean that I’m faster or jump higher. What it means I can be faster and jump higher if necessary.
Cossack Squat Muscles Worked
The cossack squat primarily targets the glutes. It’s a great way to target them because you can load up a lot of weight.
The glutes are involved in hip extension which occurs during running, jumping, squats, deadlifts, leg press. Pretty much any activity that involves extending the hips.
Cossack Squat Benefits
The cossack squat is particularly helpful for people who sit a lot. It “Warms Up” the hip area and gets the muscles around the hips to activate before intensive activity.
It’s also a great addition to any warm-up that lasts over 15 minutes because it helps get blood into the muscles. It also flushes out metabolic wastes, which can build up during a long run or bike ride.
You may not think you do too much of those things as a sedentary worker. But trust me when I say that sitting for 8+ hours with poor posture kills the hip external rotators and abductors.
Along with making everything else tight as hell which leads to all sorts of pain and injuries.
Cossack Squat Form
To begin with, the cossack squat is performed with your feet close together and toes turned out at just below a 45-degree angle. The rest of your body should be kept almost completely straight.
Keep your weight centered over the heels or slightly back toward them. This prevents rolling onto the outside edge of either foot. Doing that would place most of the stress on one side.
When you descend into the position, make sure that there is no pain in either knee. If there is any discomfort in either knee it’s probably because they are not bending properly. Just keep practicing until the exercise feels more comfortable.
You can move forward or backward as you get more comfortable to find your proper footing. Don’t let your knees buckle inward or out to the sides as you descend into the position.
Keep your knees lined up with your toes while descending and ascending at all times.
Cossack Squat Demonstration Lower End
The cossack squat is performed by beginning in a single leg stance. Either on the left or right leg, depending on which you feel most comfortable with.
From there, bend down toward the floor to pick up one foot (with that same knee still locked), then place it directly next to the standing foot.
The other knee should be bent during this motion occasionally touching the floor for stability. It will act as a counterbalance while doing the exercise putting stress on other parts of your body.
This is because you’re performing an unbalanced movement. You can also grab opposite sides of your feet with opposite hands.
When you’re finished, simply reverse the process and stand up – making sure that your knee is straight throughout.
You can perform the cossack squat with just one leg. However, it works best when both legs are being used. Both legs allow for a more natural movement of hips during this exercise.
There are many different variations on the cossack squat including adding weights.
Holding onto something stable or performing quick repetitive motions of dropping your foot to touch your toes then standing back up again which not only makes it harder but helps train speed.
Cossack Squat with Weight
If you have weights available, I recommend placing them on your shoulders first. They will be harder to hold so start lighter than usual and work on form instead of weight before you try to move up or switch to dumbbells.
Cossack Squat with Dumbbell
Place a dumbbell on your shoulder, then grab onto it as tight as possible while performing a cossack squat. You can also use both legs at once or one at a time – whatever you feel works best for you.
Key to This Exercise
The true key of the cossack squat is not about how much weight you lift but how well you perform the exercise.
If your hips are wobbling all over the place during this motion, then put more focus into stabilizing these motions by engaging the muscles in your hips and lower back.
If you keep hurting one knee, then put more weight onto that leg or switch to using one at a time instead of both legs at once.
Cossack Squat Alternative
If you find it hard to keep your balance, try squatting over a chair. This will help keep you balanced while performing the exercise and make it easier to get up and down from the position.
Cossack Squat vs Lateral Lunge
The cossack squat is very similar to the lateral lunge with one leg forward. Both require great balance and are excellent exercises for working your hips.
I feel that the cossack squat is more effective because you need some sort of base of support – whether it’s a chair or even just holding onto something stable.
With the lateral lunge, this stationary object isn’t necessary making it easier to perform but less effective on your hips compared to the added force required during a cossack squat.
The cossack squat is an interesting exercise because it not only benefits runners but will help anyone who sits for long periods of time become able to stand up again without having the problems we discussed earlier.
Word of Caution
It does however put a lot of stress on your knee joints so start with very light weights and work on form before progressing.
As long as you’re able to perform the exercise without causing pain in either knee then progress away by adding weight or speed – whatever seems appropriate for you.
After performing this exercise several times, try standing up and notice how much easier it feels than before. I bet you’ll be pleasantly surprised with the results if you practice it regularly.