Barbell Cossack Squat

Starting Position:

• Stand with your feet wider than shoulder-width apart.

• Hold the barbell at shoulder height with both hands. Your palms should be facing forward.

• Keep your elbows down and close to your body.

Movement:

• Shift your weight to your right leg.

• Bend your right knee while keeping your left leg straight, lowering your hips towards the right. Ensure your right knee stays aligned over your ankle.

• Descend as low as you can while maintaining balance, ideally until your thigh is parallel to the ground.

Returning to Start:

• Push through your right heel to return to the starting position, straightening your right leg.

• Repeat the movement on the left side by shifting your weight to your left leg and bending your left knee while keeping your right leg straight.

Breathing:

• Inhale as you lower your body and exhale as you return to the starting position.

Tips for Beginners:

• Start with body weight to master the movement before adding weight.

• Focus on keeping your chest up and back straight throughout the exercise.

• Ensure that you stretch and warm up before performing this exercise to prevent injury.

Repetitions:

• Perform 8-12 repetitions on each side, resting as needed.