Cossack Squat

The Cossack Squat is a fantastic movement to improve your hip mobility, leg strength, and overall lower body flexibility. When performing the exercise, it’s important to maintain a low position while shifting your weight primarily into your heels, which activates the glutes and protects the knees. Incorporating this squat variation into your training routine can help counteract the effects of prolonged sitting and tight hip flexors, common issues for many people today. I noticed that focusing on keeping my chest upright and not letting the heel of the extended leg lift off the ground made a significant difference in my balance and the depth I could achieve. The numbers 80-90, 60-70, 70-80, and <60 likely represent angles or percentage ranges to aim for in mobility or strength benchmarks related to the Cossack Squat—perhaps degrees of hip or knee flexion or weight distribution percentages. Paying attention to these ranges can guide progression safely. Consistent practice can also improve ankle and knee stability, making your form in other squats and lower body lifts stronger. It’s a versatile movement included in many functional training and sports conditioning programs like F45 Training, which focuses on dynamic and varied workouts. For those new to the Cossack Squat, starting with a limited range and gradually increasing flexibility and depth is key. Using a support or holding light weights can help maintain balance while you build strength. Over time, this movement feels natural and greatly enhances your lower body control and athleticism.