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운동 라이브러리
Weighted Cossack Squats
A loaded lateral squat shifting side to side that builds adductor strength, hip mobility, and single-leg squat depth.
하체기타Lateral squat
주동근
내전근대퇴사두
협응근
둔근햄스트링코어
장비
기타
패턴
Lateral squat
준비 자세
- 01Hold a kettlebell or dumbbell at the chest in a goblet position.
- 02Take a very wide stance with toes pointed slightly out.
- 03Brace the trunk and keep the chest tall.
- 04Distribute weight evenly before the first shift.
수행
- 01Shift the hips toward one side and sit deep over that foot.
- 02Let the opposite leg straighten with the foot flat or toes lifted.
- 03Keep the chest up as you reach full depth on the working side.
- 04Push back through the working leg to the center, then squat to the other side.
체크포인트
- -The working heel stays flat on the floor at depth.
- -Torso stays tall rather than folding over the thigh.
- -The straight leg stays fully extended through the rep.
- -The load stays close to the chest for counterbalance.
흔한 실수
- -Letting the working heel pop off the floor.
- -Rounding the back to get lower.
- -Bouncing between sides without controlling the bottom.
- -Using a load so heavy that depth or posture collapses.
프로그래밍 노트
- -Use 2 to 4 sets of 5 to 8 reps per side with a light to moderate goblet load.
- -Master unweighted Cossack squats to full depth before adding weight.
- -Effective as squat-day mobility-strength work early in the session.