I did 50 Cossack squats a day for a week — here’s what happened to my hip mobility and lower back

For those seeking to enhance their lower body strength, the Cossack squat often goes overlooked. This move, however, can significantly improve hip and ankle mobility, making it a valuable addition to any workout routine. If you're just starting out or recovering from an injury, it's wise to consult with a professional before attempting this exercise.

To perform a Cossack squat correctly, begin with a wide stance, roughly twice shoulder-width apart, with your toes pointed forward or slightly turned out. Hold your hands at chest height, shift your weight onto one side and bend your knee, sitting your hips back into a side squat while keeping your chest lifted. As you lower yourself, allow the non-working leg to remain straight but pivot on its heel so the toes point upward.

Push back up to the starting position and switch sides, aiming for 8-10 reps per side. Adding weight, such as a dumbbell, can increase the intensity of the exercise.

The benefits of incorporating Cossack squats into your routine are numerous. This deep squat challenges your hip and ankle range of motion, improving both areas, which is especially beneficial for runners and individuals who spend long hours sitting. Tight hip flexors and adductors can cause lower back strain, so loosening these muscles can alleviate such discomfort. Additionally, the Cossack squat targets the adductors at their longest stretch, reducing the risk of groin injuries.

Adding Cossack squats to my daily routine for a week revealed that they are not as easy as they seem. As someone with tight hip flexors, I found it challenging to perform even a single rep on each side. My right hip was notably tighter than my left, indicating the need for focused work on loosening these muscles. While I didn't manage to hold a dumbbell, I did notice an improvement in my form and a deeper stretch in my adductors as I performed the exercise.

While I plan to continue incorporating Cossack squats into my routine, I'll be cautious about increasing the number of reps, aiming for 10 for now. So, if you're looking to improve your mobility and lower back health, give the Cossack squat a try.