Unlock Flexibility with Cossack Squats
The cossack squat is a somewhat unilateral movement for the lower body. Not only does it enhance mobility but it also builds muscle and strength to some degree. The cossack squat looks to be a lunge. This exercise can done by anyone whether the person is a beginner or an advanced practitioner in exercising. Other than placing work on mobility and strength it can prevent issues like back pain and stiffness in the lower region (lower back and lower body), so it helps prevent injuries. The cossack squat is a compound movement that trains the lower body and a little bit of the core.
As this exercise helps with mobility, performing other exercises that require flexibility will become easier.
Why Should Everyone Consider Doing the Cossack Squat?
The cossack squat can be done with many variations. The exercise does not have to be done on the day of training days. It’s safe to do this on rest days or when a person feels the need to. For a beginner, if a person is quite stiff they may not be able to perform the movement at full range. However, the progressions are enough to get a stretch. Through practice, the practitioner will be able to get a full range of motion cossack squat. This is a dynamic movement that is safe and requires little to no equipment.
The advantages of doing the cossack squat:
- Improves mobility in the lower body.
- Works out imbalances (It’s somewhat of a unilateral movement).
- Provides stability and balance.
- Strengthens the muscles around the 3 axes: hips, knees, and ankles.
This movement can help someone to be more functional since it helps with athletic performance. On top of this, it will help injury prevention.
Check out other exercises to help strengthen other parts of the body. The Holistic Edge: Training for Complete Wellness.
The Different Variations
When starting this movement a person may begin with a modified version as they may not have the flexibility. Often times the person may not descend all the way down to the point where their glutes are close to the floor. It is fine to start with a progression. If feeling comfortable one could attempt the progression by going a little deep into the stretch.
What could also help is adding some resistance in the process it makes sinking down in the stretch a little bit easier. However, it could make the ascending part a bit difficult due to the added resistance. More importantly, when performing any movement the cossack squat should be performed with control.
A person can do 3 sets of 10 repetitions of the cossack squat or however they see fit. As mentioned this is a great mobility exercise.
How Could This Exercise Help with Other Exercises
There are some exercises that require mobility and balance. Especially the lower body whether it could be a one-legged exercise or some stretch. There needs to be a reduction of tightness in the hips, adductors, and hamstrings. This also includes areas of the ankle and having strong knees.
For instance, when doing the pistol squat this movement is challenging and requires an immense need for balance, coordination, and mobility. All of which makes this exercise possible to do. Working on the cossack squat can help improve these areas as they are needed.
There is the pancake stretch or middle split which requires a person to have some flexibility in the hip and adductor area.
Conclusion
Overall, the cossack squat has many benefits and contributes to building strong resilient legs. Promoting better mobility, balance, and coordination for other exercises to be performed well. Other than performance it also helps with injury prevention. This is a squat that can be done by anyone at any fitness level. There are a few variations that one can take to execute the exercise to their needs. While this could be incorporated into workout days it is more seen as a mobility drill. So ideally doing this on a rest day or as some kind of warm-up is far more beneficial.
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