Dumbbell Cossack Squat

1. Begin by standing with your feet wider than shoulder-width apart, toes pointed slightly outward.

2. Hold a dumbbell with both hands at chest level. Keep your back straight and your chest up throughout the exercise.

3. Shift your weight to one side and squat down on that leg, keeping the other leg straight and the foot flat on the floor. Your bent leg's thigh should be parallel to the floor, with the knee tracking over the foot.

4. Keep your torso as upright as possible, and use the dumbbell to help maintain balance.

5. Push through the heel of your bent leg to rise back up to the starting position.

6. Shift your weight to the other side and repeat the squat on the opposite leg.

7. Continue alternating sides for the desired number of repetitions.

Tips: - Keep the knee of the bending leg in line with the foot to avoid any undue stress on the joint. - Go as low as your flexibility allows, trying to get the hip of the working leg below the knee at the lowest position. - Ensure that the straight leg's foot remains firmly planted on the ground with toes pointing up. - If you're new to this exercise, you may want to perform it without weights first to get the hang of the movement. - Breathe in as you squat down and exhale as you rise back to the starting position.

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