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Dumbbell Cossack Squat

Step by step instructions, muscle activation and variants for the Dumbbell Cossack Squat.

MediumGlutesQuadriceps

About this exercise

The dumbbell Cossack squat is a unilateral lower-body exercise that involves a deep lateral squat to one side while the opposite leg stays straight, holding a dumbbell for added resistance. It builds quad and glute strength through a wide range of motion while also improving hip mobility and inner-thigh flexibility.

How to Perform

  • Stand with feet wider than shoulder-width apart, holding a dumbbell vertically in front of your chest with both hands
  • Shift your weight to the right, bending the right knee and lowering your hips down and to the right into a deep squat
  • Keep the left leg straight with the left foot flat on the floor or toes pointing upward
  • Descend as low as your mobility allows, keeping your right heel on the ground and torso upright
  • Drive through your right heel to return to the starting position
  • Repeat on the left side to complete one full rep
  • Keep your chest up and core braced throughout the movement

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCoreInner thighs

About the Dumbbell Cossack Squat

The Dumbbell Cossack Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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