Skater squat and Cossack squat tutorial | Kit Laughlin, Stretch Therapy

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This 13 minute video was shot in the morning segment of the Monkey Gym workshop, shot on location at the Australian National University. In time this will be one small part of a larger product called Monkey Gym Fundamentals. This clip shows two exercises.
In my view, the (speed) skater squat is the number one glute activation exercise on the planet. Compared to (say) the glute--ham raise (which I also like very much and which has been popularised by Bret Contreras, among others) the SS squat needs no equipment.
As well, it requires an immense additional balance and coordination component, too. Absolute strength levels that can be developed with the GH raise are, naturally, greater-but will you be able to apply this strength? In all the single leg glute exercises I recommend, all the strength can be used in any activity requiring it, because you have developed it while standing on one leg, with all the proprioception, balance, and coordination this entails.
The second exercise is my personal favourite among all of the single leg lower body strength balance and coordination exercises, and it's called the Cossack squat. It has many flexibility and mobility aspects to it as well. In my view nothing will improve your side splits capacity as quickly as mastering and strengthening yourself in one of the Cossack squat variations.
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#middlesplit #legsapart # speedskatersquat #cossacksquat #kitlaughlin
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Timestamps
00:00 - Intro to Speed Skater Squat
00:25 - how to take the strain out of the knee
01:05 - using fingertips to assist balance
02:03 - changing legs while staying low
02:30 - additional form cues
03:00 - adding the Shrimp squat to the skater squat
04:05 - "feel that in the glutes?" "Yes!"
04: 35 - Cossack squat begins
06:00 - critical additional cues
07:15 - improves ankle flexibility IF good form is used
08:30 - inner hamstring and gracilis involvement
09:25 - role of one's proportions
09:45 - use a kettlebell or weight for balance
11:30 - "press the heel away' cue (not 'stand up!)
12:10 - partner assisted version
13:40 - how to balance strength imbalances