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Cossack Bounces Progressions

Muscles worked

  • Hip Adductors
  • Hamstrings

Form Cues

  • Start in a wide straddle stance, feet significantly wider than shoulder-width

  • Shift your weight onto one leg and bend it deeply

  • The other leg stays extended to the side

  • Keep your upper body upright and your chest proud

  • Push explosively off the bent leg

  • Transition fluidly to the other side

  • Land softly and with control

  • Keep your knees in line with your toes

  • Use your arms for balance and momentum

Progressions

  1. 01

    Cossack Bounces Chair Assisted

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Start in a wide squat position with one leg extended to the side and the other leg bent

    • Use a chair or elevated surface for balance and support as you bounce

    • Perform gentle bouncing movements while shifting your weight from the extended leg to the bent leg

    • Keep the movement controlled and focus on hip and groin mobility

    • Use the chair support to maintain balance throughout the exercise

  2. 02

    Cossack Bounces Thigh Assisted

    • Start in a wide straddle stance, about double shoulder width

    • Shift your weight to one side and bend that knee deeply

    • The other leg stays extended to the side

    • Place your hands on the thigh of the bent leg for support

    • Keep your back straight and chest upright

    • Bounce gently at the lowest point, 2-3 small bounces

    • Use your hands on the thigh to control the movement

    • Push yourself back to the starting position and switch sides

    • Keep your heels on the ground if possible

  3. 03

    Cossack Bounces

    • Start in a wide squat position and perform bouncing movements without any assistance

    • Shift your weight from side to side, extending one leg while keeping the other bent

    • Focus on maintaining balance and control throughout the bouncing motion

    • Keep the movement smooth and rhythmic, working on hip and groin flexibility

    • Progress gradually in depth and range of motion as your mobility improves

  4. 04

    Cossack Bounces Deep

    • Perform cossack bounces with maximum depth and range of motion

    • Focus on getting into the deepest position possible while maintaining control

    • Use controlled bouncing movements to work on extreme hip and groin mobility

    • Keep one leg fully extended to the side while the other leg goes into a deep squat position

    • This advanced variation requires significant mobility and should be approached gradually

Common mistakes

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