Cossack Squats

A lateral squat variation that improves hip mobility and frontal plane strength. It targets the quads, glutes, and adductors while stretching the hamstrings.

Exercise Details

Level
Intermediate
Body Area
lower
Type
squat
Mechanics
Compound
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Quads
Secondary
Glutes

Setup

Stand with a very wide stance, toes pointed slightly out. Maintain an upright torso and braced core.

Instructions

1. Shift your weight to one side and squat down while keeping the other leg straight.
2. Rotate the straight leg so the heel is on the floor and toes point up.
3. Drive back to center.
4. Repeat on the other side.
5. Keep your chest up.

Common Mistakes

1. Rounding the back.
2. Heel lifting off the floor on the squatting leg.
3. Leaning too far forward.

Alternative Exercises

Squat
Beginner / Bodyweight-only / Quads / squat
The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.
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Explore by Muscle Groups

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Trapezius Trapezius
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