What is Cossack Squat?
The Cossack Squat is a lateral single-leg bodyweight squat that builds hip mobility, strength and balance. It primarily targets the quadriceps, hamstrings, glutes and calves. Difficulty: medium — suitable for intermediate trainees aiming to improve unilateral leg strength and adductor flexibility.
How to Do Cossack Squat
- Assume wide stance: Stand with feet wide, toes slightly pointed out, hips and shoulders square; keep a neutral spine and engage your core before initiating movement.
- Shift your weight: Shift weight to one leg by bending that knee and pushing hips back while keeping the assisting leg straight and the support heel planted.
- Descend controlled: Lower slowly into the squat on the loaded side, keeping torso upright and avoiding posterior pelvic tilt; stop where you maintain tension and full control.
- Drive through heel: Press through the loaded heel and extend knee and hip to return to standing, fully squeezing the glute at the top with stable posture.
- Repeat and switch: Perform desired reps on one side, then switch sides. Maintain even tempo, core tension, and heel connection to protect the knee and low back.
Muscle Groups
Quadriceps, Hamstring, Calves, Glutes
Description
Take a wide stand with your feet. Hips and shoulder square, back neutral.Squat to one side, by flexing that knee and hinging at the hips.
The heel stays down, keep your torso upright, and assisting leg straight.
Descend as low as you feel comfortable, staying tight, and not going into posterior pelvic tilt (Don’t let your pelvis tuck at the bottom)
Drive through the heel, extending the knee and hip to return to the start.
Hips fully extending at the top, squeezing the glutes, and switch sides.
Repeat for repetitions.
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Cossack Squat?
The Cossack Squat improves hip mobility, adductor flexibility, unilateral leg strength, and balance. It strengthens quads, hamstrings and glutes while teaching control through a wide range of motion.
What common mistakes should I avoid?
Avoid lifting the support heel, letting the knee collapse inward, rounding the lower back, and forcing depth with a tucked pelvis. Maintain upright torso, core bracing, and a planted heel.
How can I progress or regress the Cossack Squat?
Regress with partial range, hold onto a support, or box-assisted versions. Progress by increasing range, adding weight (kettlebell/dumbbell), slow eccentrics, or higher-rep sets for strength and mobility gains.