Own Every Range
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VIDEO DEMO

Front-rack Cossack squat

Progression of Cossack Squat

YouTube · Movement Parallels LifeCossack Squat Tutorial & ProgressionsWatch the demonstration

PROGRESSION · HOW TO DO IT

Front-rack Cossack squat

These steps are written specifically for the Front-rack Cossack squat. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Front-rack Cossack squat. Hold the load in a secure front-rack position without letting it pull the torso forward.

  2. 02
    Move the pattern

    Shift toward one side, bend that knee, and sit toward the heel while the other leg stays long.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Keep the long-leg foot down, then press through the bent leg to return to the middle. Use the widest stance you can control.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

ADDUCTORS & GROIN / 35

Long rangeLong range

Front-rack Cossack squat

Sets: 3 · Reps: 5–10 per side

Front-rack Cossack squat is a progression of Cossack Squat. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Shifting laterally lengthens the straight-leg adductors and builds usable frontal-plane range rather than passive flexibility alone.