Cossack Squat
Deep squat out to one side with the bell at your chest. Loads the hip sideways and lengthens the groin under real weight.
The lesson
- 01
Stand wide
Feet well outside shoulder-width, toes turned out a little. Bell held at your chest by the horns.
- 02
Sit into one hip
Push your weight over one foot and sit down on that side. The other leg straightens out, heel down if it will reach.
- 03
Chest stays up
The bell at your chest is what keeps you upright. Let it drop away and you'll fold forward and lose the hip.
- 04
Both feet stay down
This is not a balance drill. Keep both feet flat and both heels down, and you'll feel it where it belongs — the groin of the straight leg and the hip of the bent one.
- 05
Go as low as your range allows
First rep is your shallowest. Each one goes a little deeper as the hip opens. Never force the bottom.
- 06
Push back to the middle
Drive through the bent leg to stand, then shift across to the other side.
- 07
The test
Heels flat, chest tall, and the straight leg genuinely straight. When any of those goes, that's your depth for today.