Weighted Cossack squats are a versatile lower body exercise that target the quadriceps, hamstrings, glutes, and adductors. This exercise also challenges your balance and flexibility.
How to perform
Here are step by step instructions for performing weighted Cossack squats:1. Start by standing with your feet wider than shoulder-width apart, toes pointed slightly outward. Hold a dumbbell or kettlebell in both hands at chest level to add resistance.
2. Shift your weight to one side and bend that knee to lower yourself into a squat while keeping the other leg straight. Your toes on the straight leg should be pointing up towards the ceiling.
3. Lower your body as far down as you can while keeping your chest up and back straight. Your bent knee should not go past your toes.
4. Push through the heel of the bent leg to return to the starting position.
5. Repeat on the other side, shifting your weight and bending the opposite knee while keeping the other leg straight.
6. Continue alternating sides for the desired number of reps or duration.
To increase the challenge of this exercise, you can use heavier weights, increase the depth of your squat, or perform the movement at a slower pace to focus on control. Remember to engage your core throughout the exercise to maintain stability and prevent injury.
Equipment required
Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.