Cossack Squat

Keeping the chest tall as the weight sinks into the bent leg is what allows this movement to truly mobilize the hip through this lateral range, rather than becoming a forward-collapsing squat that shifts the work elsewhere. That upright chest is doing real structural work, not just a postural preference.

To sink laterally into one bent leg while the other extends straight, keeping the chest tall, building hip and ankle mobility alongside strength.

1. 1Stand with the feet wider than shoulder-width, toes turned out slightly.
2. 2Shift the weight into one leg, bending that knee and sinking the hips down and to that side.
3. 3Keep the other leg extended straight, heel down if available, toes pointing up or slightly out.
4. 4Keep the chest tall throughout, resisting the urge to collapse forward as the squat deepens.
5. 5Hold briefly, or move dynamically side to side, then push through the bent leg to return to center.
6. 6Repeat on the other side.

Instead of searching for the “correct” position, notice:

• •Chest stays tall and upright throughout, not collapsing forward.
• •Bent knee tracks in line with the toes, not caving inward.
• •Extended leg's heel stays down if flexibility allows, though it's fine if it lifts for less mobile ankles.

An easy, continuous breath, with the exhale often supporting the sink into the bent leg.

The chest is worth watching specifically. A student collapsing forward as they sink has usually hit the limit of their ankle or hip mobility and is compensating by leaning forward rather than genuinely accessing the lateral range this movement is meant to build.

Reflect after practising:

• •If your chest wants to collapse forward, that's usually your ankle or hip telling you where today's limit is. A shallower squat with a tall chest is more valuable than a deeper one that's collapsed.
• •The extended leg's heel lifting is completely normal, especially at first. It'll often come down over time with practice.

Rather than mistakes, you may notice:

• •Practice with the heel of the extended leg on a folded blanket or wedge if it consistently lifts, giving the ankle a more accessible angle to work with while building mobility.

• •A folded blanket or wedge under the extended leg's heel.
• •A shallower squat, sinking only partway into the bent leg.
• •Holding onto a stable support for balance while building strength and mobility.

• ✓Return to standing, feet together, before repeating on the other side or moving to the next movement.