Home Exercises Hip Cossack Squat
Cossack Squat

Cossack Squat

HipLeg Full GymNO EQUIPMENT
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Primary musclesHip، Leg
EquipmentFull Gym، NO EQUIPMENT
Level—
Suggested3 × 8–12

Overview

The Cossack Squat is a squat variation in which one leg bends while the other remains extended out to the side. Compared with a standard squat, it places more emphasis on lateral movement. It lengthens the inner thighs and trains one leg at a time to build better balance, control, and muscle development. It also tests flexibility and strength, with a strong demand on the hips, groin, adductors, and hamstrings. You’ll often see it in mobility work, warm-ups, agility drills, and functional strength training.

How to do it

  1. 1

    Set your feet in a wide stance with the toes turned slightly outward.

  2. 2

    Move your body weight to one side and bend that knee while the other leg stays straight.

  3. 3

    Keep your torso upright and your chest lifted as you lower as far as you can on the bent leg.

  4. 4

    If flexibility is limited, let the heel of the straight leg rise a little.

  5. 5

    Drive through the bent leg to stand back up, then switch sides and repeat.

Form tips & common mistakes

Keep the working heel flat and firmly planted on the floor.

Use your arms for balance, especially when learning the movement.

Keep your chest up and back straight throughout the motion.

Go only as low as your mobility allows, and gradually increase range over time.

Point the toes slightly outward to open the hips and maintain knee alignment.

Benefits

Improves Lower Body Mobility: Builds flexibility in the hips, adductors, and groin through deep lateral movement.

Strengthens Multiple Muscle Groups: Works the quads, adductors, glutes, and core, especially the supporting leg.

Enhances Balance and Coordination: Activates stabilizer muscles and improves body awareness as you shift weight side to side.

Increases Flexibility: Deep stretching of the groin, hamstrings, and hip flexors makes it ideal for mobility routines.

Asymmetrical Strength Development: Each leg works independently, helping to address imbalances and improve joint control.

Improves Lateral Movement: Develops strength for side-to-side motion, useful for sports and injury prevention.

Low-Impact on the Spine: Keeps load off the spine while still challenging the lower body effectively.

Muscles worked

Target

Quadriceps، Gluteus Maximus، Adductor Magnus

Synergists

Hamstring، Gluteus Medius & Minimus، Hip Adductors، Tensor Fasciae Latae، Calves

Dynamic stabilizers

Tibialis Anterior

Antagonist stabilizers

Hip Flexors

Stabilizers

Rectus Abdominis، Obliques، Anterior Deltoid، Scapular Stabilizers، Erector Spinae، Hip External Rotators

Muscles worked — Cossack Squat

Alternatives & variations

Bodyweight Squat

Bodyweight Squat

HipLeg Full Gym Cardio
Bodyweight Plie Squat

Bodyweight Plie Squat

HipLeg Full Gym
Bodyweight Sumo Squat

Bodyweight Sumo Squat

HipLeg Full Gym Cardio
Sissy Squat

Sissy Squat

Leg Barbell
ATG Split Squat

ATG Split Squat

HipLeg Full Gym
Barbell Squat

Barbell Squat

HipLeg Barbell

Frequently asked questions

Is the Cossack Squat good for beginners?

Yes, but beginners should start with limited depth or support from a TRX or stick if mobility is limited.

How is it different from a lateral lunge?

The Cossack Squat goes deeper, with one leg staying fully extended and the hips sitting closer to the ground.

Do I need to keep the extended foot flat?

Not necessarily. You can lift the heel or rotate the foot slightly if your ankle mobility is limited.

Can it be loaded for strength training?

Yes. Use a dumbbell or kettlebell in a goblet hold, but maintain proper form before increasing resistance.

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