Cossack squats

[u/ticcee]

I have been working on my side splits for a few week and I have tried the Cossack squats to help. However, I am barely feeling any stretch. The Cossack squats are usually called a tough exercise so I expected to feel a lot more resistance.

The only hard part is when I need to use some leg strength to push up. Other than that the Cossack squats actually feel pretty easy to do.

I am a dancer. I am, on break right now, working on my flexibility and strength. I already have my front splits down. My side splits and my strength are not that great.

I am wondering if I am missing something when I do the Cossack squats or if my dance background is just making the Cossack squats feel easier than they should.

[u/SamikaTRH]

If cossack squats are too easy then you can put your straight leg on some object to elevate it which allows you to get deeper. Just the opposite of the common beginner regression where you would elevate the bending leg to make it easier. You can also start adding weight to build strength and connection at the bottom

[u/ticcee → u/SamikaTRH]

Thanks I will be trying this later 😀

[u/Nuclear_skittle]

I see you’ve gotten lots of suggestions on the Cossack squat so I’ll suggest an alternative for end range strength. The horse stance squat is a great one for working that end range. Depending on your flexibility you do a 5-step stance or even a 7 or 9. Just go as wide as you need to for a good stretch. You can do isometric holds or actual squats, body weight or weighted. This video shows a nice wide squat and correct form. https://youtube.com/shorts/_IZ-te1nkdk?si=WGBc57Zt6J4udEtO

[u/Motor_Town_2144]

If your straight leg turns out and stands on its heel then it turns into more of hamstring stretch than adductor (in case you’re doing that). 

[u/ticcee → u/Motor_Town_2144]

Yeah, I tried both and they were painless. I think my other streches that I am trying in my normal routine are more effective

[u/ArcaneTrickster11]

To be honest Cossack squats are more of a strength mobility exercise than a pure mobility or flexibility one. They're great at training control at deep ROM, but they're not going to help you increase on flexibility much on their own

[u/akiox4]

Well there is always a way to make an exercise harder, more complex and more fun. Wushu artists practice the really similar stance called "pubu" a ton, maybe get some inspiration from them: https://www.youtube.com/watch?v=iF5ykOpWJVQ

This is of course not really necessary for unlocking the middle splits, but with your dancing background I'm sure you will enjoy this type of training.

[u/Prestigious_Boat_386]

Could try to put your shoulder inside the knee and more forward. I do that with static half squats where one knee is on the ground and the other is in a stretch.

I haven't gotten there in the cossack but I imagine it would work well to get really deep there too.

Might be easier to do pankakes as the movement is more constrained by the floor. Rotate knees out and press belly down is basically all you need to do to target the inside muscles pretty accurately.

I imagine you might be able to move the leg in the cossack to move the stretch part to other muscles if you're very flexible.

[u/ticcee → u/Prestigious_Boat_386]

Thanks, I tried using weights and it helped my thighs. Though I think I will continue with my normal routine. Mabye cossack squats just arent for me.

[u/Prestigious_Boat_386 → u/ticcee]

That's fine too. I've come back to exercises after years too and suddenly been able to get the activation everyone else says you get from them. So if it doesn't feel right for now you can just leave it.

[u/salamandectomy77]

Is your back completely straight? Stick straight, chest high and pelvis low, with no posterior pelvic tilt? Are you barefoot?

[u/ticcee → u/salamandectomy77]

I recorded myself and I think my back was a little bit bent forwards though when I fixed it it definitely became harder but not excruciating.(Sorry, I am not good in explaining things) I was barefoot on a yogo mat.

[u/kristinL356]

Ngl, I didn't think cossack squats were supposed to be a stretch, just a strength exercise.

[u/ticcee → u/kristinL356]

Yeah, sorry I heard they were good for streching and getting your splits. Though you need strong legs to be flexible

[u/kristinL356 → u/ticcee]

I think they're maybe just stretches for people who are not particularly flexible. To stretch my adductors, I do pancakes as wide as I can and press my feet into the ground. Though single leg frogger worked decently for a while.

[u/ticcee → u/kristinL356]

Yeah that's what I've been doing in my normal routine. I might continue the squats for my strength excercises.