Cossack Squat
- Intermediate
- Bodyweight
The Cossack squat takes a wide stance and shifts the whole body over one leg. That leg goes into deep hip, knee and ankle flexion while the other stays straight with the foot rolled onto its heel, which puts the inner thigh and hamstring of the extended leg under a long stretch. Because the movement runs side to side rather than front to back, it trains the frontal plane that most leg exercises leave alone. It demands real hip, knee and ankle range, so depth should follow available mobility rather than being forced.
How to do the Cossack Squat
- Stand with your feet well outside shoulder width and toes pointing forward.
- Brace your abdominals and lift your chest tall.
- Shift your weight over one leg and bend that knee, sitting the hips back and down.
- Keep the other leg straight and let its foot roll onto the heel with the toes up.
- Descend only as far as your hips and ankles allow with the loaded heel flat.
- Push through the bent leg to return to center, then repeat on the other side.
Muscles worked
- Primary:
- Quads and Adductors
- Secondary:
- Glutes, Hamstrings, and Core
Why train it
- Trains strength in the frontal plane that forward facing leg work misses.
- Loads the adductors and hamstrings of the extended leg through a long stretch.
- Builds hip, knee and ankle range that carries over to every squat pattern.
Common mistakes
- Arching the lower back to reach depth, which loads the lumbar spine instead of the hips.
- Letting the heel of the squatting leg lift, which is an ankle mobility limit, not a strength one.
- Bending the extended leg, which removes the adductor and hamstring stretch.
- Rushing the transition between sides, which loses control at the deepest position.
Frequently asked questions
What muscles does the Cossack Squat work?
The Cossack Squat trains the quads and adductors as the main targets. Expect the glutes, hamstrings, and core to take some of the load as well.
What equipment do I need for the Cossack Squat?
None. The Cossack Squat is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Cossack Squat suitable for beginners?
With some training behind you. The Cossack Squat is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Cossack Squat at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Cossack Squat one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Cossack Squat should I do?
Two or three rounds of 30 to 60 seconds per side. This is daily work, and it does more before a session as a warm-up than it does as a finisher.
What are good alternatives to the Cossack Squat?
Dumbbell Cossack Squat, Barbell Banded Back Squat, and Sissy Squat train the same primary muscles as the Cossack Squat. Pick whichever one matches the equipment in front of you.