Also known as: cossack squat, cossack squats, kettlebell cossack, goblet lateral squat, lateral goblet squat

What is Goblet Cossack Squat?

The Goblet Cossack Squat is a kettlebell-held lateral squat that builds single-leg strength and hip mobility. It primarily targets quadriceps, hamstrings, glutes, and the back. Difficulty - medium; ideal for intermediate trainees who want improved stability, mobility and asymmetric leg strength.

How to Do Goblet Cossack Squat

  1. Set up: Hold a kettlebell at your chest (goblet grip), elbows tucked. Stand with a wide stance and toes slightly turned out, hips and shoulders squared.
  2. Shift weight: Shift weight to one side by bending the working knee and hinging at the hip, keeping the non-working leg straight and foot flexed or lightly on the ground.
  3. Maintain posture: Keep chest tall, spine neutral and core braced. Actively pull your ribs down to protect the lower back and avoid rounding through the spine.
  4. Descend controlled: Lower slowly into the squat on the working side, keeping the heel down and the knee tracking over the toes; stop before any painful range.
  5. Drive through heel: Press through the working heel to extend knee and hip, squeeze the glutes at the top, then reset your stance and repeat on the other side.
  6. Progress or regress: Regress by reducing load or using a support; progress by adding weight, slowing the eccentric, or increasing range and pause time at the bottom.

Muscle Groups

Quadriceps, Back, Glutes, Hamstring

Description

Take a kettlebell and hold it against your chest, elbows in close & pointed down.
Take a wide stand with your feet. Hips and shoulder square, back neutral. Feet should be turned out slightly, this will vary person to person.

Squat to one side, by flexing one knee and hinging at the hip.
Keep the heel down, & drive the knee forward, tracking in line with the foot. Pull yourself actively into the bottom position, keeping your spine netural, & stacking the hip on top of the heel.

Descend as low as you feel comfortable, stay tight, & ensure the other leg stays straight. Pause at the bottom. Don't go into posterior pelvic tilt.

Drive through the heel, extending the knee and hip to return to the start.
Hips fully extend at the top, squeezing the glutes, and switch sides.
Repeat for repetitions.
Movement Group: Legs
Equipment: Kettlebell

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of Goblet Cossack Squats?

They improve unilateral leg strength, hip mobility, adductor flexibility, and balance while developing quads, hamstrings, glutes and core stability. Useful for uneven-strength correction and deeper squat mechanics.

What common mistakes should I avoid when doing this exercise?

Avoid rounding the spine, posterior pelvic tilt, lifting the working heel, letting the knee collapse inward, and using too-heavy weight. Control depth and maintain braced core for safe reps.

How can I progress or regress the Cossack Squat?

Regress with bodyweight versions, reduced range, or holding a support. Progress by increasing kettlebell load, adding pause reps, slow eccentrics, or combining with single-leg drills and deeper mobility work.