Dumbbell Cossack Squat exercise demonstration image

Video Coming Soon

We're working on adding video demonstrations for this exercise.

Dumbbell Cossack Squat

Intermediate

Home Friendly

A unilateral lateral squat holding a dumbbell vertically at the chest that targets quads, glutes, and adductors for lower body strength, hip mobility, and stability; emphasizes frontal plane movement and unilateral control.

About Exercise

Equipment

Dumbbells

Difficulty

4/5 • Intermediate

Primary Muscle Groups

Quads, Glutes, Adductors

Secondary Muscles

Hamstrings, Abs, Lower Back, Calves

Popularity Score

Goals

Strength

Hypertrophy

Mobility

Stability

Training Style

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max, Glute Medius

Adductors

8/10

Adductor Longus, Adductor Magnus

Hamstrings

5/10

Biceps Femoris, Semitendinosus

Abs

4/10

Rectus Abdominis

Lower Back

4/10

Erector Spinae

Calves

3/10

Gastrocnemius

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

60-90 seconds

How to Perform

Stand with feet wider than shoulder-width, toes slightly outward. Hold one dumbbell vertically against the chest (goblet style) with both hands and elbows tucked in.

Shift weight to one side and bend the knee of the working leg.
Squat down deeply while extending the other leg straight laterally.
Rotate the extended leg so toes point up and heel stays down.
Maintain upright torso and pause at bottom for stretch.
Drive through working heel to extend knee and hip back to start.
Transition smoothly to opposite side keeping hips low.

Coaching Tips

Form Cues

Chest up tall
Knee tracks over toes
Heel planted firm
Core engaged tight
Hips low transition

Breathing

Inhale during descent into the squat, exhale as you drive up. Brace core on every rep.

Tempo

3-1-2

Range of Motion

Descend until working thigh is parallel to floor or deeper if mobility allows, with inner thigh of extended leg fully stretched; extend fully to wide stance at top.