Cossack Squat Pulse

Setup

• Start in a wide stance, significantly wider than shoulder-width, with toes pointed slightly outward.

Movement

• Shift your body weight onto one leg by bending that knee, keeping the other leg completely straight.

• Aim to keep the heel of the bent leg on the floor, while the heel of the straight leg may slightly lift or remain flat depending on mobility.

• From the bottom of the lunge, perform short, controlled up-and-down pulsing movements rather than fully standing up.

• Maintain a tall chest and engage your core throughout the set.

• Keep the weight distributed through the heel and mid-foot of the bending leg.

• Return to the center or transition directly to the opposite side to continue the pulses.