Joint angles · start → finish
- Torso
- 12.0° → 26.0°
- Hip
- 26.0° → 88.0°
- Knee
- 24.0° → 104.0°
- Shoulder
- 44.0° → 52.0°
- Elbow
- 22.0° → 26.0°
- Neck
- -2.0° → -2.0°
Mobility
Cossack Squat
3 × 6/side, wide stance, sit to one side with the other leg straight.
Equipment
- No equipment needed
Muscle groups worked
- Adductors
- Glutes
What it buys you
Adductor length under load. It is the difference between a wide position being available and being endured.
Capacity trained
Mobility. Hip, adductor and thoracic range. Determines which positions are available and comfortable.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 60 kcal | 121 kcal | 181 kcal | 271 kcal |
| Female reference · 68 kg | 50 kcal | 100 kcal | 150 kcal | 225 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 51
It serves Seated Astride, Side-Lying, Seated and Supine Base. Every position in those families is listed below, hardest first.
- Seated AstrideAstride Hold and Surge8.1
- Seated AstrideAstride Single Support8.0
- Seated AstrideAstride Deep Squat7.9
- Seated AstrideAstride Elevated Foot7.8
- Seated AstrideAstride Rocking Tempo7.7
- Seated AstrideAstride Reverse Forward Lean7.6
- Seated AstrideAstride Back Lean7.5
- Seated AstrideAstride Reverse Facing7.4
- Seated AstrideAstride Hands-Back Support7.4
- Seated AstrideAstride Forward Lean7.3
- Seated AstrideAstride Wide Knee7.3
- Seated AstrideAstride Upright7.0
- Seated AstrideAstride Kneeling Base6.6
- SeatedSeated Hands-Back Bridge6.0
- SeatedSeated Deep Lean5.8
- SeatedSeated Edge Single Leg5.8
- SeatedSeated Chair Reverse Straddle5.7
- SeatedSeated Elevated Surface5.7
- SeatedSeated Chair Straddle5.6
- SeatedSeated Knees Drawn5.6
- SeatedSeated Wide Abduction5.6
- SeatedSeated Lean-Back Support5.5
- SeatedSeated Cross-Leg5.5
- SeatedSeated Edge Reverse5.4
- SeatedSeated Feet Planted5.4
- Supine BaseSupine Bridge Assist5.3
- Supine BaseSupine Legs on Shoulders5.2
- SeatedSeated Edge Facing5.2
- Supine BaseSupine Legs Extended Overhead5.1
- Supine BaseSupine Hips Elevated5.0
- Supine BaseSupine Deep Hip Flexion5.0
- Supine BaseSupine Edge of Surface4.9
- Supine BaseSupine Half Twist4.9
- Supine BaseSupine Single Leg Raised4.8
- Supine BaseSupine Knees Drawn4.7
- Supine BaseSupine Wide Abduction4.7
- Supine BaseSupine Ankles Crossed4.6
- Supine BaseSupine Lumbar Wedge4.6
- Side-LyingSide-Lying Top Leg Raised4.5
- Side-LyingSide-Lying Half Twist4.5
- Side-LyingSide-Lying Edge4.5
- Supine BaseSupine Neutral4.4
- Side-LyingSide-Lying Scissor4.4
- Side-LyingSide-Lying Extended4.4
- Side-LyingSide-Lying Hip Stack4.4
- Side-LyingSide-Lying Knee Draw4.3
- Side-LyingSide-Lying Top Leg Forward4.3
- Side-LyingSide-Lying Facing4.2
- Side-LyingSide-Lying Pillow Wedge4.1
- Side-LyingSide-Lying Nested4.0
- Side-LyingSide-Lying Head Supported4.0
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.