Barbell Cossack Squat

1. 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.

2. 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.

3. 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.

4. Breathing:
- Inhale as you lower your body and exhale as you return to the starting position.

5. 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.

6. Repetitions:
- Perform 8-12 repetitions on each side, resting as needed.