Cossack Squat
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- Intermediate
- Home
- Mobility
The cossack squat starts in a wide stance with your toes turned slightly out, then shifts your weight onto one leg to squat down over that foot while the other leg stays straight. It loads the adductors, quads and glutes through a deep single-leg range. Intermediate lifters use it at home or in mobility work, for reps as a main lift or a finisher.
- Muscles
- Adductors, Quads, Glutes
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Take a wide stance, toes slightly out.
- Shift onto one leg and squat down over that foot.
- Keep the other leg straight, heel down if possible.
- Push back to center and alternate sides.
Form cues
- Reach your arms forward to counterbalance the squat.
- Keep your chest lifted as you sink down.
- Exhale as you push back up to center.
Common mistakes
- The front knee caves inward at depth. Track your knee out over your toes.
- The straight leg's heel pops up early. Flex your ankle and reach the heel down.
- The torso pitches forward at the bottom. Keep your chest up through the full range.
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