Band Assisted Cossack Squats

Start by holding onto a band that is looped around something stable. Create slight tension in the band while standing in a middle split position. From this position you will lunge to one side of your body in a cossack squat (side lunge) turning the foot and knee slightly out to make it more comfortable. This movement can be challenging to lunge all the way down so use as much tension/assistance from the band as you need. At the bottom of the side lunge position the opposite toe will rotate and point upward in the bottom position as shown in the video.

Trainer tip: As your hip mobility and groin flexibility improve you should try to use less tension and make your own body work harder. Create a progression with this mobility drill, deeper w/ less resistance every few weeks if you can. Eventually you can sit on the heel with your foot completely flat or even sit on the ground and come up with no band.