When it comes to building a strong lower body, the first moves that come to mind are probably squats and lunges, but you might be missing a trick. The Cossack squat is the powerhouse move you’re probably not doing, and it will help unlock your hips and ankles. Read on to find out more.

As a reminder, if you’re a complete beginner, pregnant or postpartum, or you’re returning to exercise following an injury or surgery, it’s always best to seek personalized advice from a qualified professional.

Let’s start with how to do a Cossack squat with good form. It’s a good idea to master the bodyweight version before adding weight.

Keep switching sides, aiming for 8-10 reps on each side. To add intensity, hold one of the best adjustable dumbbells in both hands in front of your chest.

This deep squat requires full range of motion in the hip and ankle joints, helping improve hip and ankle mobility. It’s a great one for runners or if you spend a lot of time sitting behind a desk.

When your hip flexors and adductors are tight, your pelvis can also lack full mobility. When this happens, your lower back compensates, which can lead to pain or tension. Unlocking your hip flexors and restoring deep internal and external rotation in the hips can remove this stress from your lumbar spine.

Unlike standard squats, with the Cossack squat, you’re loading the adductors at their longest stretch. This can significantly reduce your risk of groin strains and pulls.

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