The Cossack or Side to Side Squat

In continuing with the theme of the squats, here is a nice variation that you’ve probably seen and utilized although without really digging down deep into the benefits that come along with utilizing this exercise. The skill I’m referring to is the Cossack Squat.

The Cossack Squat or Side to side squat has a range of benefits that aren’t attainable with the normal bodyweight squat. First of all, its a multi-planar movement pattern. When you move through the side to side squat you run through flexion, extension, abduction, adduction, internal, and external rotation of the hips. You’re pretty much targeting both the sagittal and frontal planes with this power packed excercise. Needless to say, that’s a whole bunch going on with one exercise and personally for me, it brings nostalgia involving the old martial arts days.

The hips and shoulders are of the most mobile joints that we have in our bodies. Being able to move through full range of motion in the joint capsule helps improve you functional range but might also deter you from some aches and pains down the road.

The types of pains that you could be saving yourself could be the lower back, knees, and even the hips themselves.

I suggest you test out the variation of the squat and see for yourself why its an important movement exercise.

 

Don’t forget, we still have The Ultimate Guide to Bodyweight Bodyweight Squats and Pistols for you to build out on your squatting skills!

Stay Inverted!
-Jonathan Magno

How to do the One Hand Handstand by Professor Orlick
ow to do the One Hand Handstand on Amazon

P.S. Do yourself a favor and look up Cossack Dance in google if you want to see where this move originates from.

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