Cossack Squat Pulse
The Cossack Squat Pulse mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Cossack Squat Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors
How to do the Cossack Squat Pulse
Setup
Start in a wide stance, significantly wider than shoulder-width, with toes pointed slightly outward.
Movement
Shift your body weight onto one leg by bending that knee, keeping the other leg completely straight.
Aim to keep the heel of the bent leg on the floor, while the heel of the straight leg may slightly lift or remain flat depending on mobility.
From the bottom of the lunge, perform short, controlled up-and-down pulsing movements rather than fully standing up.
Maintain a tall chest and engage your core throughout the set.
Keep the weight distributed through the heel and mid-foot of the bending leg.
Return to the center or transition directly to the opposite side to continue the pulses.
Cossack Squat Pulse FAQs
What muscles does the Cossack Squat Pulse work?
The Cossack Squat Pulse mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs). The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Cossack Squat Pulse?
None. The Cossack Squat Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Cossack Squat Pulse go on?
It belongs on leg day in a push/pull/legs routine.
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