Strength · Level 2
Cossack squat
From a very wide stance, lower onto one leg while the other stays straight.
- Suggested dose
- 2 × 6 rep per side · 45s rest
- Equipment
- No equipment · or · Kettlebell · or · Dumbbells
- Works
- Adductors, Glutes, Quadriceps
- Pattern
- Lateral, Mobility
How to do it
- Feet very wide, toes slightly out.
- Lower onto one leg pushing your hips back; the other stays straight with toes up.
- Shift to the other side low or by coming back up.
Key points
- Heel of the bent leg on the floor
- Gradually increasing depth
Common mistakes
- Forcing the range through pain
- Rounding your back
Why it helps your tennis
Strength in long adductor ranges for stretch-out steps and slides.
Related exercises
- Side shuffleShort side steps in an athletic stance, from side to side (2–3 m).
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.