Cossack Squats Explained: Step-by-Step, Muscles Involved, and Health Benefits
I've been a big fan of the Dragon Ball franchise since the Saiyan Saga, and when Dragon Ball Daima came out, I was reminded of how Goku stretched during his training.
I decided to try emulating it myself, and to my surprise, it actually felt really good!
I did a little bit of research found out an exercise called Cossack Squats, which was the closest thing to resemble the "Goku Stretch" that I could find. Now, I want to share it with the world.
What are Cossack Squats?
So what are Cossack Squats? The exercise is very similar to a side lunge, but the main difference is that Cossack squats focus more on the range of motion, especially in the hips and ankles.
Another key difference between the two is the stance, as performing Cossack squats requires you to be in a wide stance, where you squat down on one leg while keeping the other leg straight out to the side. This makes the exercise perfect as a warm-up or as a main part of your workout.
Overall, incorporating this exercise in your workout routine will inevitably make you more athletic.
What Muscles Do Cossack Squats Target?
- Quadriceps
- Glutes
- Hamstrings
- Adductors (Inner Thighs)
- Calves and Core
Benefits of Adding Cossack Squats in your Workout Regime
- Enhanced Flexibility: The wide stance and deep squat improve hip and inner thigh flexibility.
- Improved Balance and Stability: Builds core strength and stability in the lower body.
- Increased Lower-Body Strength: Effective for toning and strengthening the legs and glutes.
- Versatile Exercise: Suitable for bodyweight training or with added weights to increase intensity.
When to perform Cossack Squats?
I find performing Cossack squats before my other leg workouts to be very beneficial. It makes my core and legs feel tighter and sturdier after, which I believe reduces the likelihood of injury and enhances my performance.
If this effect is just a placebo, it still boosts my confidence when performing other leg exercises, which could also help reduce injury and improve performance
Regardless, I advice everyone to include this exercise in their stretch routine or actual workout routine.
How to Perform a Cossack Squat?
(Step-by-step guide)
Master the Body-weight version first
Short Demonstration of the Cossack Squat
Here's a Youtube video, treat it as a guideline on how to perform the cossack squat properly. Once you master this, adding weight will be easy.
If you wish to skip to the "How to add weight" part, click *here. If you want a step by step guide on the movement, continue reading on!
How to Perform Cossack Squats
- Start with Your Stance: Stand with feet wider than shoulder-width apart, toes slightly turned out.
- Shift Your Weight: Slowly shift your weight onto one leg, keeping your other leg extended straight.
- Lower into the Squat: Bend the working knee and squat down as deep as you can while keeping the extended leg straight. Aim to lower until your thigh is parallel to the floor.
- Return to Standing: Push through the heel of your bent leg to return to the starting position, then repeat on the opposite side.
Pro Tips:
- Keep your core tight and back straight.
- Avoid lifting your heels; keep your foot grounded.
- Perform the movement slowly, focus on engaging your core muscles and leg muscles.
How to Add Weight when Performing the Cossack Squat?
Option 1: Use a Weight Plate
Short Demonstration on using a Weight Plate on perform a weighted Cossack Squats
Using weight plate is simpler and most safe way to add on weight for this exercise.
How to use a weight plate to perform a weighted Cossack Squat:
- Hold a weight plate close to your chest with both hands.
- Stand with your feet in a wide stance, ready for the squat.
- Perform the squat, shifting your weight and lowering while keeping the plate steady.
- Push through your bent leg to return to standing, maintaining control of the plate.
Option 2: Use a Kettlebell
Short Demonstration on using a kettlebell on performing a weighted Cossack Squat
Kettlebells are also simple and easy to use for performing weighted Cossack squats.
How to use a kettlebell to perform a weighted Cossack Squat
- Choose a kettlebell of suitable weight.
- Hold the kettlebell either:
- In a "goblet" position at chest height for balance.
- On the floor, lifting it dynamically as you rise.
- Perform the squat, keeping the kettlebell steady throughout the movement.
- Alternate sides while maintaining control.
Option 3: Mount a Barbell on your Back
Short Demonstration of using a Barbell on performing weighted Cossack Squats
For a serious strength challenge, mount a barbell on your back to intensify the difficulty on performing Cossack squats.
Big warning: I suggest you start small and master the movement on performing the Cossack Squat while having a barbell on your back without weights first.
I tried this with light weight (74lbs). It was somewhat uncomfortable. I was not flexible or maybe even strong enough to properly perform this movement comfortably.
Copyright ©2024 by Marshall Vulta
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