VIDEO DEMO
Supported lateral weight shift
Regression of Cossack Squat
REGRESSION · HOW TO DO IT
Supported lateral weight shift
These steps are written specifically for the Supported lateral weight shift. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Supported lateral weight shift. Use a stable support for balance or assistance, but keep the working muscles responsible for the rep.
- 02Move the pattern
Shift toward one side, bend that knee, and sit toward the heel while the other leg stays long.
- 03Match the demand
Use this version to make the position repeatable before adding range, load, or speed.
- 04Finish 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
EARN THE NEXT STEP
Progress the ownership
More about this movement
ADDUCTORS & GROIN / 35
Supported lateral weight shift
Sets: 3 · Reps: 5–10 per side
Supported lateral weight shift is a regression 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.