Why Cossack Squats?
Really committed to getting deep into your bottom position on your lifts? Sitting at a desk all day at work? Or maybe just have an interest in increasing hip flexibility? The Cossack squat is a good movement to spend some time learning properly and including in your dynamic and static stretches. The Cossack squat is kind of like a half squat, one leg goes down into a full squat while the other stays stretched out with the toes pointing upward. You’ll probably find most people or pictures of the Cossack squat have someone with trainee sitting on his or her toes instead of with a flat foot. This changes the muscles and stretch, but it is easier. We’re going to favor the foot being flat because we are going to treat this movement as a variation of a typical air squat.
Don’t worry if you can’t go deep on your squat. The point is to work your way there and build up your flexibility. Once you are proficient in performing the movement, you’ll find that it’s kind of a great refresher if you’ve been sitting down for a long time. And never underestimate how effective it is in building strength, as well.
The Cossack squat and its variations are great ways to build flexibility in the hips and ankles, stretch the adductors, maybe even help correct any imbalances in your posture in the squat and all the time while adding strength to your movement. Remember, here we go for the flat foot on the squat because it’s a squat and you don’t sit on your toes in a squat. Have fun using this in your routine. Its one of those movements that helps develop so many others!
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