Cossack Squat
Stand with feet much wider than shoulder-width apart, toes pointed slightly out, chest up and core engaged. Shift your weight to one side, bending that knee deeply while keeping the other leg straight and foot flat.
- Equipment
- No Equipment
- Difficulty
- Advanced
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- Quadriceps
- Gluteus maximus
- Adductor magnus
Secondary muscles
- Hamstrings
- Erector spinae
- Rectus abdominis
- Obliques
- Gastrocnemius
- Soleus
Target muscles
- legs
- glutes
- hips
How to perform
- 1
Stand with feet much wider than shoulder-width apart, toes pointed slightly out, chest up and core engaged.
- 2
Shift your weight to one side, bending that knee deeply while keeping the other leg straight and foot flat.
- 3
Lower your hips towards the heel of the bent leg, maintaining a proud chest and keeping your spine neutral.
- 4
Allow the heel of the straight leg to lift if needed for depth, but keep the bent leg's heel grounded.
- 5
Ensure the knee of your bent leg tracks outwards, aligning with your middle toes, and avoid letting it collapse inward.
- 6
Push powerfully through the heel of your bent leg to return to the starting wide stance.
- 7
Alternate sides, performing the movement with control and focus on stability.
Safety & form
Train smart. Read these notes before adding heavy load.
