Cossack Squat Your Way to Strength

Cossack Squat Your Way to Strength: A Beginner’s Guide to the Cossack Squat

The cossacks are famous warriors from Russia. They were known for their skill with a bow and arrow. But they also had some other skills too such as fighting with their feet, using shields and even wrestling!

One of these skills was the cossack squat (or “cossak” in Russian).

In the book “Warriors of the Steppes”, there is a description of how to do the cossack squat. Here it is:

1) Stand facing each other.

You will need to have your hands at shoulder width apart.

2) Bend over so that your knees are bent and your feet are together.

3) Keeping your back straight, lower yourself down until you feel a stretch in the hamstrings.

Keep your torso upright and keep bending forward as far as possible without losing balance or falling off the edge of the platform. Do not let any part of your body touch the floor during this exercise. If you lose balance, immediately stop doing it and try again with better form.

4) Now that you are in the stretched position, slowly raise yourself up.

Straighten your legs as much as possible without losing balance. Your torso must remain upright. Do not lean forward.

Keep your head up but do not look directly at your partner.

Cossack Squat Your Way to Strength - Picture

5) Maintain this position for a moment and then lower yourself again.

Slow and controlled movements are essential to this exercise as they prevent injury and allow you to build strength and flexibility.

However, it seems that this description was a little lost in translation as the original cossack squat looks a little different to what we know now…

How to Do the Cossack Squat Correctly

You start by standing with your feet together and then you bend your knees and lower your body until the point where you can’t keep your balance or you feel a lot of tension in the front part of your legs. To raise yourself up you must use your legs and hips. Your back must stay straight and in the process your glutes will also get a good stretch.

This description seems to be more accurate and includes different stages. The first stage involves mastering the technique for balancing while lowering yourself slowly down. This skill is an important one as it teaches you how to distribute your weight evenly during the squat movement.

After a lot of practice you can concentrate on the lowering movement. But before this, you should take care to keep your back straight and leaning slightly forward so that you do not lose balance when you get low. You must also make sure that your knees do not go past the toes.

If this happens then you are going too deep and you could hurt your knees.

Once your master the lowering movement, you should try to concentrate on keeping the weight evenly distributed between both legs. Then the raising movement can be practiced. Be careful not to stand up too quickly and jerk yourself back because this could cause injury.

The Final Word

Cossack Squat Your Way to Strength - Picture

Once you have mastered these techniques, you are ready to do the full cossack squat. It may seem like a lot of work but it will be worth it since this exercise will lead to great things for you and your body in the future!

Here are a few other pages you might want to look at:

Abdominals – Learn some new facts about your favorite muscle group and different exercises to work them.

Weight Training Basics – An introduction to weight training and what to expect in the world of free weights.

Body Building – More information on the general topic with an emphasis on nutrition.

Weight Loss – More information on the overall topic of losing weight.

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Sources & references used in this article:

Working Towards Powerful Mobile Glutes by J Pilotti –

Deep Squat by BC November –

Effects of aquatic exercise on flexibility, strength and aerobic fitness in adults with osteoarthritis of the hip or knee by TJ Wang, B Belza, F Elaine Thompson… – Journal of advanced …, 2007 – Wiley Online Library

Capoeira conditioning: how to build strength, agility, and cardiovascular fitness using capoeira movements by G Taylor – 2012 –

A Song and Dance of Hypermasculinity: Performing Ukrainian Cossacks in Canada by M Ostashewski – the world of music, 2014 – JSTOR

Hitler’s Russian & Cossack Allies 1941–45 by N Thomas – 2015 –

Golf anatomy by C Davies, V DiSaia – 2018 –