The Side Lunge: Unlocking the Rock Bottom Position

Most people spend their lives moving forward and backward.

But the body is designed to move in all directions—and one of the most important patterns we often neglect is the side lunge.

In this week's video, Mark breaks down how to progressively work toward a rock bottom side lunge, also known as the Cossack Squat.

For many people, the limiting factor isn't strength—it's mobility.

Tight hips, adductors, ankles, and hamstrings can make the position feel impossible. That's why Mark doesn't start with the full movement. Instead, he uses a series of loaded stretches to gradually improve mobility while simultaneously building strength in the new range.

This approach is far more effective than simply forcing yourself deeper into the position.

As your mobility improves, you'll develop:

• Greater hip mobility and strength
• Healthier knees and ankles
• Better lateral movement capacity
• Increased resilience in positions most people never train

Whether you're an athlete, martial artist, or simply someone who wants to move better as you age, the rock bottom side lunge is a valuable position to own.

Watch this week's video to learn the progression and start building the mobility and strength needed to get there.