Dumbbell Cossack Squat
Stand with your feet wide apart, holding a dumbbell at your chest for counterbalance. Shift your weight onto one leg and sit down deep on that side, keeping the other leg straight with its foot flat or toes up. Drive through the bent leg's heel to return to center, then repeat on the other side. This builds adductor flexibility, single-leg strength, and hip mobility through a deep lateral range.
ADDUCTORS · ABDUCTORS · LOWER BODY
How it is executed
- Stand with your feet wide apart, holding a dumbbell at your chest for counterbalance.
- Shift your weight onto one leg and sit down deep on that side, keeping the other leg straight with its foot flat or toes up.
- Drive through the bent leg's heel to return to center, then repeat on the other side.
- This builds adductor flexibility, single-leg strength, and hip mobility through a deep lateral range.
Put it to work in Kaizer
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Glossary and calculators
Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.Rest-pauseRest-pause is a technique where a set is taken close to failure, then rested for 10 to 20 seconds without racking the load, then continued for extra reps, re...Estimated 1RM calculatorWhat is your estimated 1RM?
