Cossack Squat

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Cossack Squat, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Load the whole foot and choose a stance where the knees can follow the toes. Brace before descending.

Execution

- Descend with hips and knees together. Turn around at the deepest pain-free point you can control, then drive the floor away.

Range, tempo and breathing

- Perform 3 × 8–16 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- If heels lift, knees collapse or the pelvis tucks suddenly, reduce depth or load and rebuild foot and trunk control.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.