I Did 50 Cossack Squats a Day for a Week: Here’s How It Affected My Hip Mobility and Lower Back

The Power of the Cossack Squat

When we think of building a robust lower body, our minds often jump to traditional movements like standard squats and walking lunges. However, there is a specific, highly effective exercise that many fitness enthusiasts overlook: the Cossack squat. This challenging movement is a game-changer for unlocking hip and ankle mobility, making it an essential addition to any well-rounded workout routine.

Why You Should Be Doing Cossack Squats

The primary benefit of the Cossack squat lies in its ability to force full range of motion within the hip and ankle joints. For those who spend long hours sitting at a desk or for runners looking to optimize their performance, this exercise helps alleviate the tightness often found in the hip flexors and adductors. When these muscles remain tight, the pelvis can struggle with proper alignment, leading to compensatory strain in the lower back. By incorporating this movement, you can restore deep internal and external rotation in the hips, effectively offloading stress from your lumbar spine.

How to Master the Form

Before adding weight, it is crucial to master the bodyweight version of the move. Here is how to perform it correctly:

• Start with a wide stance, with your feet approximately twice shoulder-width apart.
• Point your toes forward or slightly outward and hold your hands at chest height for balance.
• Shift your weight to one side, bending that knee while keeping your hips back and your chest elevated.
• As you descend, allow the non-working leg to remain straight, pivoting on its heel so the toes face the ceiling.
• Push through the working foot to return to the center and repeat on the other side.

Aim for 8 to 10 repetitions per side to begin.

My One-Week Experiment: Results and Takeaways

To see how this move impacted my body, I committed to doing 50 Cossack squats every day for one week. I quickly realized that this move is far from simple. Being deep into a marathon training block, my hip flexors were particularly tight. I noticed a significant discrepancy between my left and right sides, with my dominant right side feeling considerably tighter—a common issue for many athletes.

By the end of the week, while I was not yet ready to add heavy dumbbells, my form had improved drastically. I felt a deeper stretch in my adductors, and the tightness in my lower back had begun to dissipate. I intend to keep this move in my long-term training, though I will likely adjust the volume to a more sustainable 10 reps per session post-marathon.

Whether you are a seasoned athlete or someone looking to improve day-to-day comfort, the Cossack squat is a versatile, effective tool to prioritize in your fitness journey.