Moves/Cossack Squat

Cossack Squat

ID: 203

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Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Floor Based, Dumbbell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Engage the core before initiating any movement.
  2. 2. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
  3. 3. Think of sitting between your heels rather than sitting back onto them.
  4. 4. Drive knees in line with the second and third toes throughout the full range.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.