Quads exercise

Cossack Squat

Leg bend and extension for quads and glutes. The kettlebell makes you control its position through the whole range.

How to do the Cossack Squat

4 steps, in the order you do them.

Spread your legs wide and keep your chest up.
Shift your hips to one side, bending that knee while the other leg stays extended.
Go down only as far as you can keep the heel of your support foot on the floor.
Push through that leg to return to the center and alternate.

What goes wrong most often when you do the Cossack Squat, and how to fix it.

The heel of the bending leg comes off the floor.
Go down only as far as that heel stays planted, and build depth over time.
The kettlebell drifts away from your chest and throws you forward.
Hold the kettlebell tight to your sternum, or with your arms straight out in front as a counterweight.
The straight leg plants its whole sole and the knee twists.
On the straight leg, plant your heel and point your toes toward the ceiling.