This exercise involves holding a weight while performing a cossack squat, which involves stepping to the side and lowering into a squat position. It targets the legs, glutes, and core muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the core muscles
- Improves stability and balance
- Targets the lower back muscles
- Increases overall body strength
- Can be modified for different fitness levels
- Helps prevent lower back pain and injury
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Step your right foot back and to the left, crossing behind your left leg.
- Bend your left knee and lower your body until your left thigh is parallel to the ground.
- Push through your left heel to stand back up, keeping your right foot off the ground.
- Repeat for the desired number of reps, then switch sides.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Adductors
Primary
Abductors
Primary
Calves
Secondary
Abs
Secondary