Cossack squat
A deep lateral squat variation that shifts weight to one side while keeping the opposite leg straight, designed to improve unilateral lower-body strength, hip mobility, and adductor flexibility.
Count your Cossack squat reps with AIFree in your browser — no app, no equipmentHow to Do Cossack squat
- Stand with an extra-wide stance, feet positioned about twice shoulder-width apart and toes pointed slightly outward.
- Shift your weight to your right side, bending your right knee and driving your hips back as if sitting down into a single-leg squat.
- Keep your left leg completely straight, rotating the left foot onto its heel with the toes pointing straight up toward the ceiling.
- Descend as deep as your mobility allows, keeping your torso as upright as possible and your right heel flat on the floor.
- Drive through your right foot to extend the right leg and return to the wide starting position.
- Repeat the movement on the opposite side or alternate legs for the desired number of repetitions.
Muscles worked
QuadricepsAdductorsGlutesHamstrings
Form tips
- Keep the heel of the bending leg firmly planted on the floor at all times to ensure proper glute recruitment and knee safety.
- Actively pull your shoulder back and down to keep your chest up, preventing your torso from collapsing forward.
- Pull your toes up toward your shin on the straight leg to stretch the hamstrings and adductors effectively.
Common mistakes
- Allowing the heel of the squatting leg to lift off the floor, which transfers excessive shear force to the knee joint.
- Letting the knee of the working leg cave inward instead of tracking in line with the toes.
- Rounding the lower back in an effort to reach deeper depth before hip and ankle mobility are adequately developed.
FAQ
How many reps and sets should I perform?
For mobility and strength endurance, perform 3 sets of 8 to 12 repetitions per side. Focus on slow, controlled tempos rather than speed.
What is the difference between a side lunge and a Cossack squat?
A side lunge keeps both feet flat on the floor with a shallower depth, whereas the Cossack squat involves pivoting the non-working leg onto its heel, allowing for a much deeper range of motion.
How can I scale this exercise if I lack the mobility to go deep?
You can hold onto a sturdy upright object, such as a squat rack or TRX straps, to support your bodyweight as you practice descending to your maximum comfortable depth.
