Set-up: Start with a foot stance of about 2 and half times wider than hip width, your toes pointed outwards and your knees in line with them.
Movement: Begin by dropping your hips into a deep squat. Slowly move your weight onto one leg until your other leg is straight, resting only on its heel. Slowly shift your weight back to your center and then onto your other leg, repeating the movement.
Emphasis: Do not incline your weight too far forward as this will unnecessarily increase stress on the knees.
Repetitions: When both the right and left legs have performed the movement, this counts as one repetition.
Optional weighting: The movement may also be weighted through the use of chains or weight vests.
Instructions and effects for the Cossack Squats exercise 
