Video Coming Soon
We're working on adding video demonstrations for this exercise.
TRX Cossack Squat
TRX-assisted lateral single-leg squat variation targeting quads, glutes, and adductors to build lower body strength, hip mobility, and frontal plane stability.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Abs
Popularity Score
6
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
9/10Vastus Lateralis, Rectus Femoris
Glutes
8/10Glute Max, Glute Medius
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
5/10Biceps Femoris
Calves
4/10Gastrocnemius
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps at mid-calf height. Stand facing anchor with wide stance, holding handles at chest height with arms extended and tension in straps.
- Shift weight to one leg and bend knee to lower hips toward heel.
- Extend opposite leg straight to side with toes up.
- Keep torso upright and core engaged while descending.
- Drive through bent leg heel to return to start.
- Switch sides for balanced reps.
Coaching Tips
Form Cues
- Chest up
- Knee tracks over toes
- Core tight
- Heel drive
- Toes up on straight leg
Breathing
Inhale during descent; brace core and exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until squatting thigh is parallel to floor or deeper if mobility allows; straight leg fully extended laterally.
Safety
Safety Notes
- Secure TRX anchor before starting
- Avoid if acute hip or knee pain
- Progress depth gradually
- Maintain control to prevent imbalance
Spotting
No spotter needed; use TRX for self-assistance and safeties.
Common Mistakes
- Leaning torso forward
- Knee caving inward
- Insufficient depth
- Rushing the stretch
When to Avoid
- Acute hip impingement
- Knee instability
- Lower back issues
Flexibility Needed
- Hip abduction and adduction range
- Ankle dorsiflexion
Build Up First
- Basic squat form
- Single-leg balance competency
Also known as
Suspension Cossack Squat, TRX Lateral Squat, Assisted Cossack Squat
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Cossack Squat
Bodyweight
Quads
Goblet Cossack Squat
Kettlebell, Dumbbells
Quads
TRX Squat
Others
Quads
TRX Jump Squat
Others
Glutes
TRX Split Squat
Others
Quads
TRX Squat to Y Fly
Bands, Others
Quads, Shoulders
TRX Overhead Squat
Others
Quads
TRX Single-Leg Squat
Others
Quads
PVC Overhead Squat
Others
Quads
TRX Skater
Others
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
