Kasak squats are a great way of building strength and mobility for the hips & lower body. It is also a great exercise for warm up but can also be progressed to build strength & balance.
You can learn how the Kasak squat exercise can help mountain bikers develop the strength, mobility, and balance needed to tackle any terrain.
What Are Kasak Squats?
Kasak squats are a fantastic exercise for building strength, mobility, and balance in the hips and lower body. This movement can be used as a warm-up but can also be progressed to challenge your strength and stability.
Benefits of Kasak Squats for Mountain Biking
Mountain bikers need to be able to use their full range of motion effectively, especially when descending technical terrain. Having a strong, mobile lower body is crucial for maintaining balance and control in the seated and standing riding positions.
Kasak squats help develop the necessary strength and stability in the hips, glutes, and legs to handle the unique demands of mountain biking. This exercise challenges your balance and forces you to control your body through a wide range of motion – key skills for navigating obstacles, steep slopes, and other challenging MTB features.
How to Perform Kasak Squats Properly
- Start by taking a wide step to one side and squatting down as far as is comfortable.
- Extend back up and step over to the other side, squatting down again.
- Focus on keeping your chest upright and your weight evenly distributed through your feet.
- As you progress, try to go deeper into the squat and keep your torso more parallel to the ground.
Exercise Variations and Progressions
- Allow your heels to lift off the ground for increased range of motion
- Low switch Kasak Squats stay in the bottom position and “hinge” across to the opposite leg
- Perform single-leg Kasak squats by lifting one leg off the ground
Muscles Targeted and Their Importance for MTB
Kasak squats primarily target the quadriceps, hamstrings, glutes, and hip stabilizers – all crucial muscle groups for mountain biking. Strong, flexible hips and legs allow you to maintain control and balance in a wide variety of riding positions and terrain.
Incorporating Kasak Squats into Your Training Routine
Kasak squats are a great way of building strength & mobility for the hips & lower body. Its a great exercise for warm up, but can also be progressed to build strength & balance.
Consider adding Kasak squats as part of your warm up for your MTB-specific strength training session. Start with bodyweight and gradually increase the challenge over time by adding weight, going deeper, or incorporating single-leg variations.
Improving in this exercise will pay dividends on the trail, helping you ride with greater confidence, control, and stability. Integrate Kasak squats into your warm-up or strength sessions to develop the lower body power and mobility needed to excel at mountain biking.
Want to improve your MTB performance with Kasak squats? Get in touch with me by phone or WhatsApp on 07515536378.