HIP FLEXOR

Cossack Squat Stretch

Cossack Squat Mastery: Unlock Lower Body Strength and Mobility

The ultimate mobility move! The cossack squat stretch combines strength and flexibility to open tight hips, groin, and hamstrings; no fancy equipment needed.

This dynamic stretch primarily works your adductors, hamstrings, hip flexors, and ankles, improving mobility for squats, martial arts, or everyday movement.

Key Benefits 💪

✅ Boosts hip flexibility for deeper squat positions

✅ Improves groin mobility (essential for side movements)

✅ Strengthens while stretching, active flexibility training

✅ Enhances ankle dorsiflexion for better knee health

✅ Great for all fitness levels easily modifiable

Cossack Squat Exercise

Cossack Squat Exercise

📝 How To Do The Cossack Squat Stretch

1️⃣ Start Wide

  • Stand with feet 2-3x shoulder-width apart, toes slightly out

2️⃣ Shift Sideways

  • Shift weight to one side, bending that knee to 90°
  • Keep other leg straight with foot flat

3️⃣ Descend with Control

  • Lower hips as far as comfortable
  • Keep chest up and core engaged

4️⃣ Hold & Breathe

  • Maintain for 15-30 seconds per side
  • Gently pulse to increase range

Modifications:

Beginner: Hold onto a chair for balance

Advanced: Add weight or go deeper

 📊 Quick Reference Table

Muscles Worked

Difficulty Level

Adductors

Intermediate

Hamstrings

Adjustable

Hip flexors

Bodyweight only

⚠️Safety Tricks

✔ Warm up hips first

✔ Progress depth gradually

✔ Keep heels down

❌ Common Mistakes:

✖ Let knees cave inward

✖ Round your lower back

✖ Force painful positions

Quick Tip:

Add the cossack squat stretch to your warm-up routine for better squat performance!