Lateral Squats

https://youtube.com/shorts/DZnTJr2AXEg?si=oZrmDpN86gVh3VDH

In the attached video I'm demonstrating lateral (aka, Cossack) squats.

The way I do them doesn't seem very "Cossack-ish" so I stay humble and just call 'em what they are: a lateral squat.

When I hear Cossack squats, I think of the famous Russian Cossack Dancers, that are know for their extreme mobility, lower body strength, and endurance. The more extreme range of motion variations seem appropriate for such a name, but, most of my clients perform the exercise as I demonstrate in the video below.

Both variations are great, but different ways of performing the movement are needed for different levels of hip health and flexibility.

As someone with labrum tears, FAI, and hip impingement, not only am I unable to do extreme range of motion Cossack squats, but it's also not beneficial, as the numero uno problemo (for those that took Francois instead of Español, that translates, loosely, to "number 1 problem" 😏) for someone that suffers from hip impingement is "deep hip flexion." Yes, that means that squatting deep (below parallel) makes my hip impingement worse and creates even more labrum tears. Therefore, contradicting the theory of "more range of motion is always better." It's not. For many high mileage, former/current athletes, military, law enforcement, and genetically unfortunate, more range of motion on squatting patterns can make things worse. With that said, most people don't have to worry about that and should strive for as much range of motion as possible while maintaining good, safe form.

Here's how I perform the exercise:

1. Feet spread wide and toes pointed slightly out.

2. Hinge the hips back slightly, creating space to move laterally (side to side).

3. Lean into a squat on one leg while keeping the other foot flat.

4. Feel a good stretch in the quad of the squatting leg and the adductor (inner thigh) of the straight leg.

5. When you get to as deep as you can without compromising form, contract the glute and quad on the squatting leg and push yourself back to the starting position (think of how a speed skater starts a race, or how a base runner in baseball pushes off laterally to sprint to the next base).

Lateral squats are a great exercise for the following reasons:

1. It trains the quads, glutes, and adductors.

2. It allows you to work in a different plane of motion.

3. It builds strength and resilience in lateral movement that carryover to sports and every day life.

I don't use lateral squats every "squat" session. But, lately, I have been working them into every 2nd or 3rd "squat" workout.

Give it a shot.