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Quadriceps · Intermediate

Assisted Cossack Squat

Supported side-to-side Cossack squat combining unilateral leg strength with controlled hip and ankle range.

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Assisted Cossack Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsAdductorsAbductors

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Take a wide stance with your toes turned slightly outward and hold a stable post, strap, or suspension handle for balance.
  2. 02Shift your hips toward one side and bend that knee while keeping the opposite leg straight.
  3. 03Descend through a comfortable range with the working heel planted and knee aligned with its toes; allow the straight-leg toes to turn upward if needed.
  4. 04Keep your chest lifted and use the support only enough to maintain balance and controlled depth.
  5. 05Drive through the bent leg to return to the center, then repeat toward the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionCossack SquatRelated variationDumbbell Cossack SquatRelated variationSide Lunge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBody Weight 3 Way Lunge MatrixComparable substituteLateral Lunge with Heel TouchComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteBody Weight Walking Lunge

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