Cossack Squat
Build strength & mobility with the Cossack Squat! A challenging lower body exercise that targets quads, glutes, and hip adductors.
The Cossack Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core, lower back and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Cossack Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Obliques; Spinal Erectors (erector spinae); Slim Inner Thigh (gracilis)
Cossack Squat Variations and Alternatives
How to do the Cossack Squat
Stand with feet much wider than shoulder-width apart, toes pointed outward.
Engage your core and keep your chest lifted and back straight.
Shift your weight to one leg and squat down on that side, keeping the opposite leg straight, heel down, and toes pointing up.
Push your hips back and down while keeping your weight on the heel of the bent leg.
Go as low as you can comfortably go without compromising your form or lateral stability.
Press through the heel to rise back up to the starting position.
Repeat the movement on the opposite side.
Continue alternating sides for the desired number of repetitions or sets.
Note: Depth may be limited by mobility, so progress gradually. Ensure knee of the bent leg does not extend beyond the toes and try to keep the torso as upright as possible to reduce lower back strain.
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Cossack Squat FAQs
What muscles does the Cossack Squat work?
The Cossack Squat mainly works the quads and glutes & hips, with help from the core, lower back and hip adductors (inner thighs). The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Cossack Squat?
None. The Cossack Squat is a bodyweight exercise, so you can do it anywhere.
Is the 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 Cossack Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Cossack Squat variations and alternatives?
Similar exercises include the Barbell Cossack Squat, Dumbbell Cossack Squat, Horse-Stance Squat and Kettlebell Cossack Squat.
Training calculators
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