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The cossak squat is a fantastic choice for your pre training mobility routine. It is useful for developing dynamic flexibility in the hips, groin and hamstrings, as well as ankle mobility.
You can also develop a little strength in the quads, glutes and hamstrings but the main reason to chose the cossak would be improved hip mobility.
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TECHNIQUE QUES
βͺοΈStart by taking a wide, βsumoβ stance with your toes pointing out slightly.
βͺοΈSquat down and then start the motion by shifting your weight to one side (if you struggle to balance you can lean forward so your upper body is parallel to the ground and place your hands on the ground).
βͺοΈWith the leg your squatting down to, your heel should stay on the floor (cheating yourself out of the stretch otherwise) and the other leg remains straight with the toe pointing towards the sky.
βͺοΈSit the hips slightly back aiming to keep the knee over the ankle joint.
βͺοΈI would go for the slide version of this, where you hold the squat position throughout as opposed to standing up after each rep. This keeps constant tension on the legs and provides a great stretch on the adductors (where most people are very tight)
βͺοΈYou can use a weight to help counter balance, maintain thoracic extension and use a slight counterbalance
βͺοΈYou could also keep both feet flat on the ground throughout the movement to achieve a greater adductor stretch.
For progressions you can work towards sitting down onto a step from the cossak squat and even to the floor which is very impressive!
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