On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. So what’s the difference between the Cossack squat vs lateral lunge? • The back angle should not be too bent-over. While the Cossack squat and lateral lunge are closely related exercises, targeting similar muscle groups, there are enough differences between them that you should understand if you want to get the most out of your workouts. Lateral lunges step the leg ‘out’ and ‘in’ between reps. Cossack squats are both a warm-up and strength-movement. Enhance the neurological and motor movement function of athletes who compete and train in a 360-degree environment (mainly all athletes, with the exception of powerlifters and some weightlifters, but even then, having increased strength and mobility is key). • Do you have adequate hip and hamstring flexibility? These 2 exercises are great for both strength and mobility. It’s important that with both the Cossack squat and lateral lunge that the spine stays neutral and that there is no rounding or flexing from the spine. • The tempo should not be too fast. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Don’t drop into the squat position uncontrolled. • You’re not sitting back and hinging enough. The Cossack squat and side lunge can be used interchangeably. I suggest that you already have a solid understanding of how to squat and lunge prior to attempting the Cossack squat. The Cossack squat is a unique movement that can promote strength, mobility, and multi-planar movement integrity for all humans. • The knee on the leading leg pushes outward. • Do you already have a high degree of mobility and flexibility in your hips, hamstrings, and ankles? The lateral lunge can help you gain strength, while the cossack squat can help you gain mobility! • Using it as a way to improve flexibility. For the purpose of mobility, movement integrity, and structural balance, the Cossack squat (not to say the side lunge isn’t as well) is the clear winner. Depending on your training goal, you may want to pick one exercise over another. While both of the movements stress similar movement patterns and muscle groups, the applications and purposes are very, very different. This is an important range of motion to train, especially for athletes that need to build strength in a 360-degree fashion around the body (football, hockey, soccer, etc.). In the lateral lunge, the end range of motion is when your thighs are parallel, at which time you would drive back up to standing. #cossacksquat #olylift #gainz #olylifting #deadlift #crossfit #crossfitter #strengthandconditioning #restday #weightlifting #snatch #reebok #crossfitgames #competeeveryday #liftheavyshit #acroyoga #yoga #muscles #pilates #cleanandjerk #functionalfitness #freestyleconnection @freestyleconnection @nscaofficial #thehumanathlete, A post shared by Weightlifting & Strength Coach (@mikejdewar) on Aug 24, 2016 at 3:39pm PDT. While some of us may not think we need to train outside out our linear domain since we only “compete” on a platform, I am here to make a case for the inclusion of lateral training during warm ups or supplemental lifts to increase knee, hip, and ankle movement integrity, increase muscular hypertrophy, and help to prevent movement disorders and injury. There are 5 main differences between the Cossack Squat vs lateral lunge: The legs in both the Cossack squat and lateral lunge step out to the side. Both are a deep inner thigh stretch! • There may be other exercises that can get you to your goals quicker. By performing the Cossack squat, which is often done for quality reps and expressed at. Increasing lateral stability, abduction and adduction abilities (joint actions), and resistance to rotational and shearing forces is key for injury reliance and enhanced performance. • You step too wide. Many variations of the Cossack squat exist, and often coaches and athletes can perform them under load, while moving, or simply allowing the athlete to explore their bodies tendencies and inhibitions to better prepare for fuller ranges of motion and enhance control throughout the body. The cossack squat can be used as a warm-up for other squat variations or simply to improve one’s natural flexibility, in addition to its main purpose, which is to build strength. Before describing the differences, the two most obvious similarities are that both the Cossack squat and lateral lunge involve lateral training (moving the leg sideways), and both are uni-lateral (single leg) movements. Lateral training is often forgotten with most weightlifters, powerlifters, and fitness athletes, as the majority of the movements (squats, deadlifts, snatches, cleans, box jumps, etc.) Targets: Inner thighs, outer thighs, glutes, hamstrings, quads. The Difference Between a Lateral Lunge and a Cossack Squat. Both movements can increase positional strength and muscular hypertrophy, however the side lunge may be best used to target certain ranges and muscle groups once the lifter is able to restore full range of motion.

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