3-Level Cossack Rotations for Fantastic Hip Mobility

3-Level cossack lunge rotations for overall hip mobility. It's one of my favorite general hip mobility exercises and one that I include very often in my regular practice.
One of my favorite things about this movement is the exploration aspect; it allows you to modify accordingly to find and focus on your individual tight spots and weaknesses.
Give it a try and let me know how it goes.
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[@KitLaughlin]

*Explorations*: this is the key concept. Not only not the same for everyone, but also side to side in one person. Don't assume anything, and explore. The body will tell you what it needs. Great work, Yuri.

[@kathrynhennings7781]

I’m 66 y/o female. I added Cossack squat to my leg day training last week and quickly realized how difficult these are and that I needed to do more than just on leg day. So, I added to all days with my stretching routine post weight training 5 days a week. Until I watched your progression, I felt like I was not performing Cossack squats properly. Happy to say your instruction changed that. I’m still using hands on the floor but feel stronger and more flexible already. Thank you for the instructional video. My goal is to get to the upright Cossack squat, but if I don’t I’ll be happy to include your variations in my daily routine.

[@eugeneprokopenko4205]

Ты нереально крут 👍 Спасибо, за все что ты делаешь.

[@elmilligano]

Thanks Yuri. Tried the first sequence tonight and it was tough but felt great.

[@joshuakelly997]

thank you

[@hamiddjellaoui8674]

U are great yuri

[@solveigeriksen]

"like a fitnessmodel" So funny!!!! Loved this!! thanks :-)

[@parv100]

Wow Yuri, Beautiful flowing movement. A pleasure to watch.

[@andreadecaria9701]

Nice! My hips are very tight and this mobility flow will help for sure...thanks hips!

[@bdbaba8875]

Hey Yuri. I just want to say that I love your stuff. Simple. To the point. And it actually works. And no attitude. Mahalo brother.

[@Ricky-Noll]

I love how freestyle your suggestions are it makes for really fluid exercise

[@danielperez939]

You make it look so easy,a walk in the park for you 👍💪

[@ThinkingStraightToTheGrave]

Thank you for making this video!

[@BlueSuedeAsics]

good to see all the variations. i developed something super similar watching other videos a while ago. i keep adding onto over time Cossasck L/R into L Low Lunge thoracic twist into lizard pose back up to low lunge into alternating half split and hip flexor back bends, both sides of course. Recently added the lizard pose because someone one reddit recommended it for building front splits

[@aureliushanak]

thank you!

[@Do6pbIu-4eJloBeK]

Отличный контент. Хорошо, что видео попало в рекомендации. Спасибо и успехов, Юрий.

[@notyetconnected]

Спасибо Юра!

[@felipesena2985]

thanks god i found your chnnel! helps me very much. salutes from uruguay

[@ruthhuijgens]

I noticed a while ago that I start exploring more when I am a little too used up to follow my 'normal' routines -which aren't that strict anyways when it comes to mobility. Moments when you are not feeling 'rock solid' are really very valuable for creative explorations instead of just doing linear work. So over time my cossack squats grew to something very similar to this, but I hadn't tried the variant with the piriformis stretch yet. Thanks for the vid, it's always inspiring to see you move!

[@KaosSaBotazs]

Thank you Mrs.yuri

[@ryandavis6660]

Brilliant!

[@thesnowbringercult7716]

Спасибо, Юрий!

[@TheVoltar100]

Very good explanation! 👋 from France

[@stefanhenning1441]

Really enjoyed this one! Thank's!

[@JoeyBolducMovement]

Nice variations! Thank you

[@mustardman2k]

Thanks 🫵🏻🔥

[@sutters7251]

This is great. I have a way to go. Stiff hips. I have an area of cartilage loss in my left hip. Groin is tight. Glute isn’t firing well. I will add this to my physio routine and see if I can get anywhere near this fluidity.

[@GonzaloCorts]

Great video!!!! Would love to see more ideas for hip mobility!!

[@brucehelppie6119]

great one, yuri! my hapkido teacher used to do these, but didn't teach them to us...

[@phunya1]

Great stuff, Yuri. I'll add this to my flexibility routine. Thanks a lot

[@demetris6214]

that thumbnail though xD

[@yurimar]

been trying to up my thumbnail game

[@rainmaker4469]

@@yurimar ur a savage

[@rainmaker4469]

@@yurimar but feel a bit click baited 😁

[@yurimar]

@@rainmaker4469 How is it click bait? Did the video not do what it promised?

[@markay_]

great mobility drill! thanks for that! does it also help knee pain? does anyone have experience with this?

[@Sejdr]

Nice looking T-shirt!

[@datsuntoyy]

I've worke the cossack side to side into my workout in training with my 7 year old daughter (martial arts). He makes it looks easy. It's killer on my 51 year old body and it's like pulling teeth to get her to do it. For now I rest my forearms on my legs to make it a bit easier.

[@dimitrimols7935]

Have a question Yuri. Can I do this every day togheter with youre video of shoudler and spine mobility? Thq Grtz from Belgium

[@markosekulic]

Hi Yuri, Great video, I really like and appreciate your work. Do you have any E-books for hip mobility? I really want to improve mine...also, why I feel pain in my outer glutes (external rotators I think) when I go low in horse stance (or wide deep squats, as Mr Kurz says)? Thanks, for great content.

[@yurimar]

I’m working on the flexibility e-book but it’s going to be some time. As for your pain question, I don’t know, I can’t really say without seeing what you’re doing as I have limited information to work with

[@uttejtheking8477]

Hlooo Sir I wanna share a problem with you when ever I wanna do a middle splits or front splits or kicks or all types of splits whatnot when ever I wanna do all splits I have a fear of getting hernia near my groin area what to do sir pls help me get out of this fear

[@jianzlive]

What should I do if I'm very limited in my mobility and my Cossack is very high?

[@yurimar]

grab something in front of you to help with balance, and just work as low as you can. it will improve over time

[@jeremym1288]

If the split squat helps you get the splits, then the cossack squat helps you get the middle splits. True or false?

[@yurimar]

both and neither. There are a lot of variables so you shouldn't imply a direct causality. cossack squat can help with middle splits, I recommend it, but results may vary

[@MagpieMcGraw]

put up a mattress against a wall and let's see every variation of the front kick that you can do.

[@yurimar]

why do I need a mattress?

[@zenlifestyleandmannersshow6892]

Yuri Marmerstein LOL!

[@MagpieMcGraw]

@@yurimar Well I suppose to protect your foot.

[@yurimar]

@@MagpieMcGraw why not just use the punching bag to the left. Definitely have no intention of kicking my walls

[@MagpieMcGraw]

@@yurimar Ah yes that would also work. A mattress against a wall is the only training tool I have, so that's what I was thinking about.

[@dhalihoka]

Thank you!