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Cossack Squat
Unilateral squat variation that targets quads, adductors, and glutes to build lower body strength, mobility, and balance in the frontal plane; often used for warm-ups or flexibility drills.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Adductors
Secondary Muscles
Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
8/10Adductor Longus, Adductor Magnus
Glutes
7/10Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet wider than shoulder-width, toes pointed slightly outward. Brace core and keep chest up.
- Shift weight to one side and bend the knee of that leg.
- Keep the opposite leg straight and extended sideways.
- Lower hips until bent leg reaches deep squat position.
- Push through the heel of the bent leg to return to start.
- Alternate sides for each rep.
Coaching Tips
Form Cues
- Knee tracks over toes
- Chest stays up
- Heel planted on bent leg
- Straight leg toes optional up
- Core braced throughout
Breathing
Inhale as you descend into the squat; exhale as you push back to standing.
Tempo
3-0-1
Range of Motion
Lower until hips are at or below knee level on bent leg, with straight leg fully extended and heel on ground.
Safety
Safety Notes
- Avoid if acute hip or knee pain
- Do not force depth beyond mobility
- Use support for beginners
- Warm up joints first
- Stop on sharp groin pain
Spotting
Not typically needed; use wall or TRX for balance support if unstable.
Common Mistakes
- Rounding lower back
- Knee caving inward
- Heel lifting off ground
- Rushing the descent
- Leaning excessively forward
When to Avoid
- Acute hip impingement
- Knee instability
- Groin strain
Flexibility Needed
- Hip adduction flexibility
- Ankle dorsiflexion
- Hip flexion range
Build Up First
- Basic squat form
- Wide stance comfort
- Single-leg balance basics
Also known as
Side-to-Side Squat, Cossack Lunge
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