← EXERCISE LIBRARYCalisthenics

Cossack Squat

A deep lateral squat shifting side to side over one bent leg while the other stays straight. Builds hip mobility, adductor length and single-leg strength.

DIFFICULTY
Intermediate
EQUIPMENT
Bodyweight
PRIMARY MUSCLES
Quads · Adductors
ALSO WORKS
Glutes · Hamstrings · Gluteus Medius
Cossack Squat
HOW TO DO IT
  1. 01Stand with the feet wide, toes turned slightly out.
  2. 02Shift the weight over one leg and bend that knee, sitting the hips down.
  3. 03Keep the other leg straight with the toes up as it lengthens.
  4. 04Descend as low as the hip allows, chest tall.
  5. 05Push back up to centre and shift to the other side.
COACHING CUES
  1. 01Sit deep over the bent leg.
  2. 02Keep the straight leg's heel down.
  3. 03Chest tall through the bottom.
COMMON MISTAKES
  1. 01Letting the bent knee cave inward — track it over the foot.
  2. 02Rounding the back to get lower — keep the chest lifted.
  3. 03Lifting the straight-leg heel — keep it grounded, or elevate the toes.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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