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Quadriceps · Intermediate

Cossack Squat

Deep lateral squat for adductors, hips, and mobility.

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Cossack Squat demonstration

Exercise overview

Training details

QuadricepsGlutesAdductors

Equipment

Bodyweight

Sets × reps

4 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the feet much wider than shoulder width and toes slightly turned out.
  2. 02Shift the body toward one side while the other leg stays long.
  3. 03Bend the working knee and sit the hip down and back over that foot.
  4. 04Keep the heel down and let the straight-leg toes lift if that helps the hip open.
  5. 05Push through the bent leg to return to center, then repeat to 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 progressionDumbbell Cossack SquatEasier regressionSide LungeEasier regressionAssisted Cossack SquatRelated variationKettlebell Cossack Squat to PressRelated variationBattle Rope Alternating-Wave Side LungeRelated variationBody Weight 3 Way Lunge Matrix

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Alternatives

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

Comparable substituteLateral Lunge with Heel TouchComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteBody Weight Walking LungeComparable substituteDual Kettlebell Front Rack Walking Lunge

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