Legs · Compound

Cossack Squat

A deep lateral squat that develops hip mobility, adductor flexibility, and single-leg strength by shifting weight side to side. Almost all gym training happens front to back, so this is often the only side-to-side strength work in a program, and hips notice the difference quickly. Treat it as equal parts mobility drill and strength exercise, and let the range improve over weeks rather than forcing it in one session.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Bodyweight Compound Squat
cossack-squat-poster
  • Level Intermediate
  • Equipment Bodyweight
  • Primary Muscles Adductors, Glutes, Hamstrings, Quads
  • Movement Compound Squat

Demonstration

Watch the Form Demo

Technique

How to Do the Cossack Squat

  1. Take a wide stance, roughly double shoulder width, with toes pointing mostly forward.
  2. Shift your weight over one leg and sit your hips down and back toward that heel.
  3. Let the other leg straighten fully, with its toes pulling up toward the ceiling.
  4. Descend as far as you can while keeping the working heel flat and your chest up.
  5. Push through the working leg to return to the middle, then shift to the other side.
  6. Hold your arms out in front or hold a light counterweight at the chest for balance.

Anatomy

Muscles Worked

legs
Primary muscles
Adductors Hamstrings Quads
Secondary muscles
Glutes

Do This

Form Cues

  • Keep the extended leg straight with the toes pointing up.
  • Sit back into the bent leg rather than letting the knee drift forward.
  • Work into the depth gradually across sets rather than forcing it cold.
  • Go only as deep as the flat heel allows today. Depth is earned across sessions, not forced in one.

Avoid This

Common Mistakes

  • Letting the heel of the working leg lift off the floor.
  • Rounding the lower back to reach lower.
  • Rushing between sides before the hip has settled.
  • Treating it like a max-effort lift. Light and controlled for higher reps is where this exercise pays.

More to Explore

Variations & Related Exercises

Variations of this lift

Trains the same muscles

Put It Into Practice

Workouts Featuring This Lift

Home Program 3-Day Beginner Bodyweight Home Workout Plan

3-Day Beginner Bodyweight Home Workout Plan

Start here if you have never trained before and do not have equipment. Three bodyweight sessions per week that teach…

Duration 8 Weeks
Frequency 3x / Week
Level Beginner
Read guide →
Home Program Bodyweight Glute Building Program

Bodyweight Glute Building Program

Build stronger glutes at home with zero gym equipment. Three sessions per week using your bodyweight, each session focused on…

Duration 8 Weeks
Frequency 3x / Week
Level Beginner
Read guide →