Single Arm Suspension Ipsilateral Cossack Squat

Instructions for proper form

1. From a standing position, secure the suspension trainer at a height that allows you to hold onto it with one hand while keeping your arm straight. 2. With your free hand on your hip, shift your weight onto the leg opposite the arm you’re holding the suspension trainer with. 3. As you lower into the squat, push your hips back and bend your knee, allowing the hip to drop toward the ground. 4. Keep your supporting leg straight and your opposite leg extended to the side. Ensure your chest stays upright and your back remains straight. 5. Push through your heel to return to a standing position and repeat the movement on the same side for the desired repetitions before switching sides.

Common mistakes to avoid

1. Leaning too far forward, which can put stress on the lower back. 2. Allowing the knee to extend beyond the toes, increasing the risk of knee injury. 3. Not engaging the core, which can lead to instability. 4. Overreaching with the leg, which can lead to balance issues.

Benefits

Specific benefits of the exercise

This exercise improves unilateral strength and flexibility in the lower body, particularly targeting the quadriceps while also enhancing core stability and balance.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect to see improved leg strength, increased flexibility, and better balance within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to develop lower body strength, athletes preparing for sports requiring lateral movement, and individuals focusing on functional fitness.

Scientific studies supporting its effectiveness

Research shows that unilateral exercises improve muscle coordination, balance, and strength, with studies indicating that they are effective in enhancing athletic performance and reducing injury risk.

Variations

Beginner modifications

1. Perform the exercise with both arms holding the suspension trainer for added support. 2. Reduce the depth of the squat to maintain balance while building strength.

Advanced progressions

1. Add a jump at the top of each squat for increased power and intensity. 2. Use a heavier suspension trainer for increased resistance.

Integrations

Complementary exercises

Consider incorporating exercises like bodyweight squats, lunges, and lateral leg raises to enhance overall lower body strength and stability.

Super set recommendations

Super set with goblet squats or single-arm rows for a comprehensive lower body and upper body workout.

Sample workout routines

1. Warm-up: dynamic stretches. 2. Main set: Single Arm Suspension Ipsilateral Cossack Squats 3 sets of 10-12 reps, followed by bodyweight squats and lunges. 3. Cool down: static stretching.

Exercise combinations

Combine with unilateral arm exercises like suspension trainer rows to work both upper and lower body effectively.

Best time to do this exercise in your workout

This exercise is best performed after your warm-up but before intense compound movements or cardio for optimal performance.