Cossack squat

A wide-stance side-to-side squat that strengthens the quads, glutes and adductors while opening up the hips.

How to do it

1. 01Stand with your feet about twice shoulder-width apart, toes slightly out and arms forward.
2. 02Shift onto one leg, bending that knee and sitting your hips back while the other leg stays straight with toes pointing up.
3. 03Keep the working heel down, chest up and back straight.
4. 04Push back to the center, then lower to the other side — alternate sides every rep.

Common mistakes

• Working heel lifting — only go as deep as you can with that heel down.
• Rounding the back and folding forward — keep your chest up and use your arms as a counterweight.
• Knee caving in — push it out over your toes.

In the Squat progression

1. 1Wall sit
2. 2Squat
3. 3Reverse lunge
4. 4Split squat
5. 5Cossack squat
6. 6Assisted pistol squat
7. 7Pistol squat