Weight-Plate Cossack Squat

1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.

2. Hold a weight plate with both hands in front of your chest. Keep your back straight and core engaged throughout the movement.

3. Shift your weight onto your right leg, bending the knee and pushing your hips back as you lower into a deep lateral squat. Your left leg should remain straight with your foot firmly planted on the floor or your toes pointing up, depending on flexibility.

4. Keep the weight plate stable in front of your chest and ensure your bent knee does not extend past your toes.

5. Lower down as far as you can without compromising form. The right thigh should be parallel or close to parallel with the floor.

6. Pause briefly at the bottom of the movement.

7. Push through the right heel to raise yourself back to the starting wide-stance position.

8. Repeat the squat on the other side, shifting your weight onto your left leg, and alternate sides for each repetition.

9. Perform the desired number of repetitions and sets, ensuring proper form is maintained throughout.

Remember to initiate the movement by pushing your hips back, which helps to engage the correct muscle groups and maintain balance. Keep your movements controlled and avoid using momentum to lift the weight. Adjust the distance between your feet as needed for comfort and stability, and only squat as low as you can while maintaining good form.

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