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

What is Cossack Squat Low?

The Cossack Squat Low is a wide-stance lateral squat that improves hip mobility and unilateral leg strength. It targets the quadriceps, hamstrings and glutes. Level: medium - suitable for intermediate trainees and mobility-focused workouts.

How to Do Cossack Squat Low

  1. Set wide stance: Stand with feet wide, toes slightly turned out, hips and shoulders square, back neutral. Distribute weight evenly before initiating movement.
  2. Shift weight laterally: Bend the working knee and push hips back toward that side, keeping the opposite leg straight and toes pointed up or forward.
  3. Keep heel planted: Ensure the working-side heel stays flat; press through the heel as you descend to protect the knee and maintain balance.
  4. Maintain upright torso: Keep chest up and spine neutral; avoid posterior pelvic tilt by engaging core and bracing through the hips throughout the descent.
  5. Drive up and switch: Drive through the heel and extend the bent knee to return to center, then shift weight and repeat on the other side with control.

Muscle Groups

Quadriceps, Hamstring, 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 throughout, 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 under)

Stay low, maintaining a good posture, drive through the heel as you extend one knee, while flexing the other - transition your weight to the other leg.

Repeat for repetitions, and then drive through the heel, extending the knee and hip to return to the start.

Good drill for hip mobility - Make sure to keep your back neutral, and stay upright.
Movement Group: Mobility
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Cossack Squat Low?

The Cossack Squat Low improves hip and groin mobility, builds unilateral strength in quads, hamstrings and glutes, and enhances balance and ankle mobility. It helps correct side-to-side imbalances and prepares you for single-leg progressions like pistols.

What are common mistakes in Cossack Squat Low?

Common mistakes include letting the working heel lift, collapsing the chest forward, knee valgus, and posterior pelvic tilt. Fix by keeping the heel down, engaging the core, sitting back with the hips, and slowing the descent for better control.

How can I progress or regress the Cossack Squat Low?

Regress by reducing depth, holding a support, or using a higher box to limit range. Progress by adding a kettlebell or dumbbell, increasing range of motion, performing slow eccentrics, or combining with pistol variations for more single-leg strength.