Cossack Squats and Lateral Lunges for Groin Mobility

A dynamic mobility sequence for the groin and hips using lateral lunges, Cossack squats, and side-to-side transitions. It prepares the groin for sports with cutting, like soccer, team handball, or badminton, and helps prevent strains.

How to play

1. Spread students out in rows with 2 m between people. Jog in place and do hip circles for 1 min.
2. Alternating lateral lunges (2 min): big step to one side, hips back, the straight leg's foot flat on the floor, then back to center; 8 per side.
3. Cossack squats (2 min): from the lateral lunge, sink lower with the heel down and the straight leg's toes pointing up, hands in front; 6 per side.
4. Transitions (1 min): shift from one Cossack squat to the other without standing all the way up, like a wave; 6 shifts.
5. Finish (1 min): 10 easy skater hops and 2 quick 10 m side shuffles.

Rules

• The heel of the bent leg stays on the floor.
• Only go as low as you can with a straight back.
• The bent knee tracks over the toes.
• Controlled tempo: 2 seconds down, 2 seconds up.

Variations

Adaptations

• Limited mobility: seated in a chair, open and close the legs and lean the trunk toward each knee.
• Autism: same order every lesson and the teacher counts visibly on the fingers.
• Tight hips: do the Cossack squat with a low step under the glutes as a depth target.

Learning goals

• Mobilize the groin and hips in the side-to-side plane.
• Control knee and ankle alignment in deep positions.
• Add groin injury-prevention exercises to the warm-up.

Teacher tip

Most students lift the heel on the way down; cue 'push the floor with your heel.' If the class is very tight, save the Cossack squat for a second lesson.

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