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: Hold the terminal end-range position with one knee hugged into deep flexion and the opposite leg fully abducted for a solid 5-second pause before deliberately switching sides.
- 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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