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Adductors · Advanced

Dumbbell Cossack Squat

Dumbbell Cossack Squat for squatting focused on adductors.

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Dumbbell Cossack Squat demonstration

Exercise overview

Training details

AdductorsQuadricepsGlutesHamstringsAbs

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hold one dumbbell at the chest and stand much wider than shoulder width.
  2. 02Shift the hips toward one side while the opposite leg stays long.
  3. 03Keep the working heel down as you sit into that hip.
  4. 04Let the straight-leg toes lift if it helps the hip open.
  5. 05Push through the bent leg to return to center before moving 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.

Easier regressionCossack SquatRelated variationKettlebell Cossack Squat to PressRelated variationSide LungeRelated variationAssisted Cossack Squat

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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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