Cossack Squat
Deep sideways range that ordinary squatting never asks for.
Setup
- Stand with the feet very wide, toes slightly out.
- Chest tall, arms free in front for balance.
How To Do It
- Sit into one hip, letting that knee bend while the other leg stays straight.
- Keep both heels down and the straight leg's toe up.
- Push back to the middle and switch sides.
Breathing
Inhale down, exhale up.
Common Mistakes
- Letting the straight leg's heel lift off the floor.
- Going deeper than you can control and collapsing at the bottom.
Programming It
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
Squatting to one side loads one leg deeply while the other is held straight in an adductor stretch. It buys hip range that a straight-ahead squat never asks for, and it exposes side-to-side differences immediately — most people find one side markedly deeper than the other.
Where It Fits in a Program
Deep sideways range that ordinary squatting never asks for. Do it while you are fresh; the quality of these reps sets the session's tone.
Progressing and Regressing It
To progress the cossack squat: hold a weight at the chest as a counterbalance, or sit deeper. To regress it: hold a support, and squat only as deep as the heel stays down.
Equipment and Substitutions
No equipment needed. When bodyweight stops being a challenge, change the leverage rather than reaching for a dumbbell.
Related Exercises
- Lateral Lunge — Adductors, Glutes, Quads
- Goblet Lateral Lunge — Adductors, Glutes, Quads
- Curtsy Lunge — Glutes (Medius), Quads, Balance
- Jump Squat — Quads, Glutes, Power
- Belt Squat — Quads, Glutes
- Bulgarian Split Squat — Quads, Glutes, Balance
- Sissy Squat — Quads
- Hack Squat — Quads, Glutes
Common Questions
What muscles does the cossack squat work?
The cossack squat primarily trains the adductors, quads, glutes. The listed muscles are highlighted in the animation above so you can see where the work should be felt.
How many sets and reps should I do?
Two to three sets of 6-10 per side.
What are the most common cossack squat mistakes?
Most often: letting the straight leg's heel lift off the floor; going deeper than you can control and collapsing at the bottom. Both are easier to catch on video than in the moment — film one set from the side and watch it back.
Can I do this without any equipment?
Yes — this version needs no equipment at all. It trains the adductors, quads, glutes using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The cossack squat loads the knee and ankle directly, so an existing problem there is the one to be careful about. If a rep reproduces your pain rather than producing normal training discomfort, stop the set and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.