Cossack Squat
Lunge, bodyweight, quadriceps, glutes and adductors
The Cossack squat shifts from side to side in a wide stance, squatting deep over one bent leg while the other leg stays straight. It trains the quadriceps, glutes and adductors and takes the hips through a wide range. It suits anyone who wants stronger legs and more range in the hips.
Setting up
- Stand with the feet very wide, toes turned out a little.
- Clasp the hands in front of the chest.
How to do a Cossack squat
- Shift the weight to one side and sit down over that leg.
- Keep the other leg straight with its toes pointing up.
- Go as deep as you can with the heel of the bent leg down.
- Push back up to the middle.
- Move to the other side.
Breathing. Breathe in as you lower to the side and breathe out as you rise.
Muscles worked
- Mainly
- Quadriceps, glutes and adductors
- Also
- Hamstrings
Common mistakes
- Heel lifting on the bent leg. Weight on the toes costs balance, so go only as deep as the heel stays down.
- Rounding the back to go lower. Depth should come from the hips, so keep the chest tall.
- Bending the straight leg. The straight leg is where the stretch is, so keep it long.
Easier
- Easier
- Lateral Lunge
Guide
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