What is Cossack Squat Low?

Cossack Squat Low is a medium-difficulty bodyweight lateral squat that improves hip mobility while building unilateral strength. It primarily targets the quadriceps, hamstrings, and glutes, and also challenges balance and ankle flexibility.

How to Do Cossack Squat Low

  1. Set wide stance: Stand with a wide stance, toes pointed slightly outward, hips and shoulders squared, and weight evenly distributed before initiating the movement.
  2. Shift to side: Bend the lead knee and hinge at the hips, shifting weight to one leg while keeping the opposite leg straight and the heel planted.
  3. Keep torso upright: Maintain a neutral spine and upright torso; avoid leaning forward or tucking the pelvis to protect the lower back during descent.
  4. Descend controlled: Lower as far as comfortable with control, feeling a stretch in the groin and hamstring, stopping before any posterior pelvic tilt.
  5. Drive through heel: Press through the heel of the bent leg to extend the knee and hip, returning to center while keeping the assisting leg active and straight.
  6. Repeat and switch: Perform controlled reps on one side, then switch legs; breathe steadily and rest if form deteriorates to prevent strain or injury.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Cossack Squat Low?

Improves lateral hip mobility, builds unilateral strength in quads, hamstrings and glutes, enhances balance and ankle flexibility, and helps address side-to-side imbalances. It’s useful as a mobility drill and functional strength exercise.

What common mistakes should I avoid when doing Cossack Squat Low?

Common mistakes include rounding the lower back, letting the pelvis tuck (posterior tilt), lifting the heel, collapsing the chest, and forcing range beyond mobility. Prioritize neutral spine, keep heel down, control descent, and reduce depth until alignment is safe.

How can I progress or regress the Cossack Squat Low?

Regress by reducing depth, narrowing stance adjustments, using a support or box, or holding onto a pole. Progress by adding weight (kettlebell), increasing tempo, deeper range, or eccentric-focused and loaded variations once mobility and stability are solid.