Cossack squat

Mobilityintermediaterepsno equipment

Very wide stance; the body sinks into a deep squat over one leg (that foot flat, knee fully bent over the toes) while the other leg straightens out to the side, pivoting on its heel so the toes point up; then shifts through the middle to the other side. Feet stay in place.

How to do it

1. Stand with feet very wide (about 2-2.5 shoulder widths), toes turned out ~15-30 deg; hands joined palms together in front of the chest (prayer position).
2. Shift the hips toward the right and sink: right knee bends fully and tracks over the right toes, right foot stays flat with the heel down.
3. The left leg straightens out to the side; the left foot pivots on its heel so the toes point to the ceiling (heel stays on the floor).
4. Torso stays fairly upright (slight forward lean, ~20-30 deg), chest up, gaze forward.
5. Push back through the middle (half-height) and sink to the left; feet never step.

Muscles worked

Supporting: quads, glutes, adductors