Basic squats and lunges are a good start to building strong glutes and hamstrings, however, it is important to challenge them in other ways. Ebenezer Samuel, C.S.C.S., the fitness director at Men’s Health, says to move laterally. “Basic squats and lunges have you moving in the same direction you do when you walk straight forward, something called the sagittal plane,” he says as he further explains that the body is also built to move laterally. The glutes play an important role in making those lateral motions. They help stabilize you, and similar to abs and obliques, they deliver power to move you rotationally. In the double Cossack squat, your body does all these things, including the resistance of rotational and lateral forces. It is vicious, but it teaches your body to manage those forces, as well as helps you perfect your Cossack squat form. Samuel recommends using kettlebells or dumbbells for the double-Cossack.
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