About this exercise
A deep lateral squat holding a weight plate that develops unilateral leg strength and hip mobility. Holding the plate as a counterbalance allows a more upright torso and deeper range of motion than the bodyweight version.
Weighted Plate Cossack Squat
Step by step instructions, muscle activation and variants for the Weighted Plate Cossack Squat.
MediumGlutesQuadriceps
How to Perform
- Stand with feet wider than shoulder-width apart, holding a weight plate with both hands at chest height
- Shift your weight to one side and bend that knee deeply, lowering your hips toward the floor
- Keep the opposite leg straight with the foot flat or toes pointing upward
- Use the plate as a counterbalance to stay upright and sink deeper into the squat
- Push through the heel of the working leg to return to the starting position
- Complete all reps on one side before switching
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsInner thighs
About the Weighted Plate Cossack Squat
The Weighted Plate 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.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore
