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Cossack Squat

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

MediumGlutesQuadriceps

About this exercise

The Cossack Squat is a unilateral bodyweight squat where you shift your weight deeply to one side while keeping the other leg fully extended on the ground. It simultaneously trains lower-body strength and hip/inner-thigh flexibility, making it an effective combination mobility and strength exercise.

How to Perform

  • Stand with feet wider than shoulder-width apart, toes pointed slightly outward
  • Shift your weight onto one leg and begin lowering by bending that knee
  • Keep the opposite leg straight with its heel flat on the floor and toes pointing up
  • Descend as deep as your flexibility allows while keeping the working heel flat
  • Keep your torso upright and your chest open throughout the movement
  • Drive through the heel to return to center, then shift to the other side

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

About the Cossack Squat

The 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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