Barbell Cossack Squat
Strengthen legs & improve mobility with Barbell Cossack Squats! A challenging lower body exercise for strength and flexibility.
The Barbell Cossack Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: barbell.
Required Equipment
Barbell Cossack Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
Barbell Cossack Squat Variations and Alternatives
How to do the Barbell Cossack Squat
Starting Position:
Stand with your feet wider than shoulder-width apart.
Hold the barbell at shoulder height with both hands. Your palms should be facing forward.
Keep your elbows down and close to your body.
Movement:
Shift your weight to your right leg.
Bend your right knee while keeping your left leg straight, lowering your hips towards the right. Ensure your right knee stays aligned over your ankle.
Descend as low as you can while maintaining balance, ideally until your thigh is parallel to the ground.
Returning to Start:
Push through your right heel to return to the starting position, straightening your right leg.
Repeat the movement on the left side by shifting your weight to your left leg and bending your left knee while keeping your right leg straight.
Breathing:
Inhale as you lower your body and exhale as you return to the starting position.
Tips for Beginners:
Start with body weight to master the movement before adding weight.
Focus on keeping your chest up and back straight throughout the exercise.
Ensure that you stretch and warm up before performing this exercise to prevent injury.
Repetitions:
Perform 8-12 repetitions on each side, resting as needed.
Barbell Cossack Squat FAQs
What muscles does the Barbell Cossack Squat work?
The Barbell Cossack Squat mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Barbell Cossack Squat?
Barbell.
Is the Barbell Cossack Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Cossack Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Cossack Squat variations and alternatives?
Similar exercises include the Cossack Squat, Dumbbell Cossack Squat, Kettlebell Cossack Squat and Weight-Plate Cossack Squat.
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