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 (simulating deep single-leg squat depth) while the opposite leg rests straight and abducted out to the side on the floor.
- 2. Movement Execution: Fluidly and rhythmically alternate leg positions on the floor – extend the flexed leg straight out laterally while simultaneously drawing the opposite knee tightly into your chest, simulating the Cossack squat pattern with zero axial spinal loading.
- 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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