Cossack Squat

A side-to-side squat that explores hip, ankle and inner thigh mobility while keeping one leg long and the other bent.

“Shift low with care. Let one knee bend. Keep the other leg awake.”

Cossack Squat explores how the body moves weight from one side to the other. It asks the hips, knees and ankles to share the work in an unfamiliar shape. The posture can be low and deep, or higher and supported. Its value is in the conversation between stability, range and ease.

The purpose is not to reach the lowest possible squat. The purpose is to notice how far the body can shift while the breath remains steady and the joints feel included rather than forced.

1. 1Stand with the feet wide and the toes turned slightly out.
2. 2Allow the weight to settle through both feet.
3. 3Bend one knee and begin to shift your pelvis towards that side.
4. 4Keep the other leg long without locking the knee.
5. 5Let the heel of the bent leg stay grounded if available.
6. 6Allow the toes of the long leg to point upward or forward, whichever feels clearer.
7. 7Place the hands on the floor, blocks or thighs for support.
8. 8Pause where the breath can stay comfortable.
9. 9Move back through centre and explore the other side.

Instead of searching for the “correct” position, notice:

• •Can the bent knee follow the general direction of the toes?
• •Does the foot of the bent leg feel planted or strained?
• •Can the long leg stay active without becoming rigid?
• •Is the spine rounding from effort or softening by choice?
• •What happens if you make the shape smaller?

Let the breath show you the edge of the movement. If breathing becomes held or sharp, explore a higher position, more support or a smaller shift from side to side.

Observe how the student manages depth, balance and foot pressure. Notice whether they are seeking the floor before finding support. A higher shape may reveal more useful information than a deeper one.

Reflect after practising:

• •Which side felt more familiar?
• •Where did you feel supported?
• •What changed when you used your hands or blocks?
• •Could you pause without holding the breath?

Rather than mistakes, you may notice:

• •Collapsing into the bent knee
• •Lifting the heel of the bent leg
• •Forcing depth before balance is available
• •Locking the long leg
• •Holding the breath
• •Turning the movement into a stretch only

• •Stay higher in the squat
• •Place hands on blocks
• •Use a wall or chair for balance
• •Keep the feet less wide
• •Move dynamically instead of holding
• •Sit on a low block if needed

• ✓The shift from side to side feels steady.
• ✓Breathing remains comfortable.
• ✓The bent foot feels grounded.
• ✓The long leg feels awake rather than forced.
• ✓The shape can be left with control.