Program GoalCossack squat
Delivery FormatSelf-paced
Experience LevelBeginner
Program DurationFour weeks
Training FrequencyThree
per week
Equipment StrongBlocks
Mini-band (optional)

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout Overview

Workout One (25 mins)Workout Two (25 mins)Workout Three (25 mins)
1A. Supine butterfly
1B. Seated active hip abduction
2A. Elevated pigeon
2B. Active hip internal rotation
3A. Cossack squat
3B. Seated bent leg pancake stretch
4. Horse stance pulses
1A. 90/90 hip swivels
1B. Thoracic extension
1C. Seated bent leg pancake stretch
2A. Standing hip rotation
2B. Elevated hamstring stretch
3C. Squat hold
1A. Frog rocks
1B. Seated active hip abduction
2A. Elevated pigeon
2B. Active hip internal rotation
3A. Wide squat
3B. Pancake side bend
D. Side to side squat

Weekly schedule

Below is a sample of how to schedule the workouts when combining it with a strength program.

TuesdayStrengthWorkout One (Intense Day)
ThursdayStrengthWorkout Two (Limbering Day)
Friday StrengthWorkout Three (Intense Day)

Baseline testing

The cossack squat

You’ll be doing two tests; one for depth and one for max reps. I recommend NOT warming up before performing this test.

How to cossack squat
Depth Test
Need this programDon’t need this program
Hips above 90degreesCalf touching floor
Max reps test
< 5 ea side6 – 9 ea side10+ ea side

Note: If you could get to the bottom of a Cossack squat and you can perform 10 reps on each side, start my Intermediate Middle Splits Program.


Being able to perform a wide middle splits is important during calisthenics exercises. For example, a person with limited flexibility will have a harder time trying to learn the press handstand where flexibility is crucial. Furthermore, one with wider straddle flexibility will make the lever based movement much easier, such as the straddle planche, in comparison to the person with limited flexibility.

Narrow straddle handstand
Wide straddle handstand

About Me