Cossack Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Start with a wide stance and toes angled slightly out. Extend the arms forward for balance or hold a counterweight at the chest.
• Shift the weight onto one side and bend that knee until the thigh is at least parallel to the floor, while keeping the opposite leg fully extended with the heel on the ground and toes pointing up.
• Keep the torso as upright as possible, actively drive the knee out over the toes, and pause briefly in the bottom position to maximize the mobility benefit.
• Drive through the heel of the bent leg to return to the start position, then perform the next rep on the opposite side under control.

Common mistakes

• Allowing the heel of the working leg to rise off the floor, which is typically a sign of limited ankle dorsiflexion mobility.
• Collapsing the torso forward excessively rather than sitting tall into the hip, reducing the quad and hip demand.
• Bending the extended leg instead of keeping it straight, which reduces the adductor and hamstring stretch on that side.

Frequently asked questions

What is the main benefit of the Cossack squat?

The Cossack squat builds unilateral quad strength while simultaneously improving hip adductor, hip flexor, and ankle mobility, making it effective as both a strength and mobility exercise.

Can I load the Cossack squat with weight?

Yes. Holding a dumbbell or kettlebell as a counterweight at the chest often helps maintain an upright torso initially, and progressively increasing the load builds meaningful leg strength over time.

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