Steps To Improve Your Cossack Squat!

If you're new to Mobility Training, or just want to improve your Cossack Squat, then here is a Step-by-Step video of the progressions need for that perfect squat!

STEP 1: 'Windsheild Wipers'
This step is perfect for begginers who want to know their range of motion.
Sitting down with both arms behind you, maintaining a straight spine, with control, start to dip your right knee inwards. Rolling on the instep of the foot. This may only be a small movement (don't be discouraged!), as the aim is to keep both butt cheeks on the floor.
Continue to alternate for 6-8 Reps.

STEP 2: 'SHINBOX SWITCH'
Once you are able to perform Step 1
Start in a seated position, feet slightly wider that hip distance apart. Lower both knees to one side (without moving the feet out of line). Your left knee should be touching the palm of your right foot. The aim is to maintain both butt cheeks seated on the floor. If one cheek starts to raise, then try sitting on the edge of a thick mat or sand bag to help you, or go back and practice Step 1.
On an inhale, lift both knees (feet still in their place) and switch over to the other side. Both knees should now go to the left. Alternate for 6-8 Reps.

STEP 3: 'LATERAL LUNGE'
Great for opening up the hip flexors & prepping the body for the cossack Squat
From standing, take a wide lateral step and lower yourself into a squat. Make sure that you are activly pushing your bent knee out so that it doesnt cave in when you squat or lift yourself back up. Go to a comforable depth, that you can easily push up out of. Use your core and glute to get you back up to standing on an exhale.
Alternate for 6-8 Reps.

STEP 4: 'COSSACK SQUAT'
Once you have performed all of the above steps, with ease
Start by going into a lateral lunge, but this time slowly lower yourself all the way to the floor. Try to maintain a straight spine throughout. Once you have reached the floor, exhale and push through the ground with your foot, activating your glutes.
Alternate for 6-8 Reps.

STEP 5: 'COSSACK SQUAT TO KNEE DIP'
Your hips will love it!
Once you have gone into a Cossack (bum on the floor), lower your bent knee so that it is in line with your other leg. Take a breath, then replace the knee. On an exhale lift yourself back up as you did for the Cossack.
Alternate for 6-8 Reps.

As said above in the video, if there are any step that you cannot yet do, go back to the previous step and practice that for a few days/weeks depending on your current mobility.

I hope this helps!

You can check out my personal Instagram page for more Functional/Unconventional workout inspiration, along with my company's page 'Phase SiX':
  / steph.rose.phase6  
  / phase6fitness