Everybody Should Try Cossack Squats! Hip Mobility and Single Leg Strength

My training program: https://www.thebioneer.com/shop/sft2

The Cossack Squat is one of my favourite leg exercises. You can do this weighted or unweighted. Either way, you're going to lower yourself down onto one leg while keeping the spare leg extended out to one side.

This does so much: the supporting leg essentially gets to perform a more stable version of a single leg squat. This helps develop symmetry in terms of leg strength and is a great precursor to things like the pistol squat.

The extended leg, meanwhile, gets a nice deep stretch in the hips and hamstrings. You'll also be strengthening the abductors and adductors. Weakness in these areas can leg to a host of issues that limit mobility and stability, cause back pain, and rob you of a stronger back squat. This is a convenient way to get all those benefits as added bonuses!

You can opt to target the hips more by pointing the extended foot forward OR to train the hamstrings more by resting on your heel. The best option? Use both!

The real reason I love this exercise, though? Both Sonic the Hedgehog and Goku us them during their warm-ups... This is THE anime leg exercise!

Would you guys like to see a longer video about this move in future?