Also known as: side squat, lateral squat, wide-stance lateral squat, deep side lunge, single-leg lateral squat

What is Cossack Squat?

The Cossack Squat is a wide-stance lateral single-leg squat that improves hip mobility and strength. It primarily targets the quadriceps, glutes, hamstrings and calves. Difficulty: medium - suitable for those with basic squat control; progress carefully to maintain knee and lower-back safety.

How to Do Cossack Squat

  1. Set wide stance: Stand with feet wide, toes slightly turned out, hips squared and weight evenly distributed. Keep core braced and chest upright.
  2. Shift weight: Shift weight to one leg by bending that knee and hinging slightly at the hips; keep the assisting leg straight and foot flexed.
  3. Descend controlled: Lower into the squat slowly, keeping the working heel down and torso upright; stop before pelvic tuck or pain, keeping tension through the hips.
  4. Maintain alignment: Keep knee tracking over toes, avoid collapsing inward, and keep the assisting leg extended with toes pointing upward for stability and mobility.
  5. Drive through heel: Press through the heel and midfoot of the bent leg to stand up, fully extending the hip and squeezing the glutes at the top.
  6. Switch sides: Reset stance, rest briefly if needed, then repeat the same controlled pattern on the opposite side for balanced strength and mobility.

Muscle Groups

Quadriceps, Calves, Glutes, Hamstring

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Cossack Squats?

Cossack Squats build lateral strength, hip mobility, and single-leg stability while targeting quads, glutes, hamstrings and calves. They improve adductor flexibility, carry over to better squat and lunge performance, and help correct unilateral imbalances.

What common mistakes should I avoid?

Common mistakes include letting the working knee collapse inward, lifting the heel, rounding the lower back, or descending too fast. Fix by keeping heel down, bracing the core, controlling range of motion, and using a support if mobility is limited.

How can I progress or modify the exercise?

To regress, reduce range of motion, hold onto a support, or perform assisted lateral lunges. Progress by adding weight (kettlebell/hold), increasing depth, pausing at bottom, or integrating loaded lateral squats. Pistol or shrimp squat are advanced single-leg alternatives.