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Cossack Squat
A dynamic unilateral squat that shifts weight laterally, deeply targeting the quads, adductors, and glutes to improve hip mobility, flexibility, and single-leg strength.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Lower Back, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Medialis
Glutes
7/10Glute Max, Glute Medius
Adductors
7/10Adductor Magnus
Hamstrings
5/10Biceps Femoris, Semitendinosus
Lower Back
4/10Erector Spinae
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds • Shorter rest for mobility work, longer for strength focus.
How to Perform
Stand with your feet significantly wider than shoulder-width, toes pointing slightly outward. Maintain an upright chest and engage your core throughout the movement for stability.
- Shift your weight to one side and bend that knee, initiating the lateral squat descent.
- Keep the non-working leg straight, pointing the toes up if flexibility allows, or heel slightly lifted.
- Descend until the hip crease is below the knee, keeping the torso as vertical as possible.
- Push forcefully through the heel of the bent leg to return to the wide standing position.
- Repeat the movement on the opposite side, alternating legs throughout the set.
Coaching Tips
Form Cues
- Chest up and tall
- Knee tracks over foot
- Keep heel down (bent leg)
- Feel inner thigh stretch
- Push through bent heel
Breathing
Inhale deeply as you descend into the squat; brace the core tightly, and exhale as you push back up to the starting position.
Tempo
3-0-1
Range of Motion
Lower until the hip crease of the bent leg is below the knee, or as deep as possible while keeping the heel of the bent foot planted and the torso upright.
Safety
Safety Notes
- Focus on smooth, controlled movement, especially at the bottom position.
- Stop immediately if sharp pain occurs in the knee or groin.
- Only increase depth gradually as hip and adductor mobility improve.
Spotting
Not recommended; focus on body control and appropriate range of motion.
Common Mistakes
- Rounding the lower back
- Letting the bent heel lift
- Leaning too far forward
- Forcing depth prematurely
- Using too narrow a stance
When to Avoid
- Acute knee injury or pain
- Severe hip joint stiffness
- Significant adductor or groin strain
Flexibility Needed
- Good ankle dorsiflexion on bent leg
- Sufficient hip and adductor mobility
Build Up First
- Basic bodyweight squat competency
- Ability to balance unilaterally
Also known as
Archer Squat, Alternating Lateral Squat, Cossack Lunge, Side to Side Squat
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