Cossack Squat
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Cossack Squat
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i Instructions
- 1. Setup: Lie flat on your back on a mat with arms extended out to the sides for stability. Flex one hip and knee deeply toward your chest and axilla while the opposite leg rests straight and abducted out to the side on the floor.
- 2. Movement Execution: At end-range lateral abduction, press the straight leg's heel isometrically into the floor for 5–7 seconds (contracting adductors at 20–30% effort), then exhale, relax the musculature, and sink the leg into a deeper passive abduction stretch on the mat.
- 3. Breathing and Safety: Maintain smooth diaphragmatic breathing throughout. Keep your lumbar spine and scapulae grounded against the mat; avoid any sudden twisting or pelvic rolling.
Physiological Impact
Caloric Benchmarking
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