Centre Squat to Crossed Position

Setup

Standing with feet wider than shoulder-width apart, toes pointing slightly outward. Keep your chest up and core engaged.

Movement

1. Standard Squat: Lower your hips into a sumo squat until thighs are parallel to the floor, keeping weight distributed evenly.

2. Lateral Shift: From the bottom of the squat, shift your body weight to one side, extending the opposite leg outward, mimicking a side lunge position (Cossack squat).

3. Return: Push through the bent leg to return to the center sumo squat position.

4. Repeat: Alternate the shift to the opposite side while maintaining a low squat height throughout the transition.