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Exercise Library
MOBILITY & FLEXIBILITYintermediate

Cossack Squat

Trains hip abduction, adductor length and unilateral lower-limb control simultaneously. With a wide stance, squat to one side while the other leg stays straight — ideal for improving lateral movement, wide-stance takeoffs and hip-knee control on landings.

Adductors, glutes, quads, ankle dorsiflexors2-3 sets × 6-8 reps per side
Cossack Squat 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Shift weight to one side; torso as upright as possible
  • 2.Straight-leg heel down; toe may point up
  • 3.Squat-side knee tracks over toes
  • 4.Start small and deepen gradually

Detailed training method

[Steps]1. Wide stance→2. Shift weight to one side→3. Other leg stays straight→4. Squat until the support thigh is parallel→5. Straight-leg heel down, toe up→6. Stand→7. Switch sides [Common Errors]✗ Straight leg bends→keep it extended ✗ Heel lifts→keep the straight-leg heel down ✗ Torso leans too far→stay as upright as possible [Progressions]Bodyweight→held weight→overhead→single-leg→jump [Jump-Specific]Trains hip strength and mobility in adduction + abduction; develops the multi-planar lower-limb ability jumping needs; prevents groin strains

Reduce range with adductor or medial knee pain — don't force the bottom

Related exercises

Ankle Dorsiflexion Stretch

A key limiter of takeoff depth — every 1cm of ankle dorsiflexion means a deeper takeoff angle, longer force application and higher jumps

Hip Flexor Stretch

Unlock hip-extension potential — limited hip extension is associated with reduced takeoff drive, and hip-flexor stretching can help restore it

Thoracic Spine Rotation

Unlock arm-swing potential — thoracic rotation directly affects swing amplitude and jump efficiency (the thoracic spine should contribute ~35-40° of rotation)

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