Cossack Squat

Squat sideways, build mobility — strengthen your hips in the frontal plane while developing deep single-leg squat strength and adductor flexibility

⚡ Quick Reference

Aspect	Details
Pattern	Squat (Lateral/Unilateral)
Primary Muscles	Quadriceps, Glutes, Adductors
Secondary Muscles	Hamstrings, Calves, Hip Abductors
Equipment	None (bodyweight)
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Stance: Very wide stance (2-3x shoulder-width)
Feet: Both feet pointing forward or slightly out
Weight: Evenly distributed between both feet
Posture: Chest up, core braced
Arms: Extended forward for counterbalance
Head: Neutral, looking forward

Stance Width

Width	When to Use	Notes
2x shoulder-width	Starting out	Easier, less stretch
2.5x shoulder-width	Standard	Good balance of depth and stretch
3x shoulder-width	Advanced	Maximum adductor stretch

Setup Cue

"Wide stance, toes forward, shift your weight to one side and sink deep into a side squat"

🔄 Execution

The Movement

🔝 Starting Position
↔️ Weight Shift
⬇️ Bottom Position
⬆️ Return to Center

What's happening: Wide stance, weight centered

Feet very wide apart
Toes pointing forward (or slightly out)
Weight evenly distributed
Arms forward for balance
Core engaged

Feel: Stretch in inner thighs, ready to shift

Key Cues

Primary Cues

"Heel down" — on the working leg
"Sit deep" — full squat depth on working side
"Straight leg stays straight" — keep tension on adductors
"Chest up" — maintain upright torso

Tempo Guide

Goal	Tempo	Example
Strength	2-2-1-1	2s shift, 2s hold, 1s return, 1s center
Mobility	2-3-2-1	2s shift, 3s hold, 2s return, 1s center
Endurance	1-1-1-0	Continuous flow side to side

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — straightening working leg	`████████░░` 80%
Glutes	Hip extension — driving up from bottom	`███████░░░` 70%
Adductors	Hip adduction on working side, eccentric stretch on straight side	`████████░░` 75%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, knee stability	`██████░░░░` 55%
Calves	Ankle stabilization	`█████░░░░░` 45%
Hip Abductors	Stabilization, lateral control	`██████░░░░` 50%

Stabilizers

Muscle	Role
Core	Maintains upright torso, prevents rotation
Hip Stabilizers	Prevents knee collapse, controls lateral movement

Unique Benefit

Cossack squats uniquely target the adductors both concentrically (working side) and eccentrically (straight leg side), while building lateral hip strength and mobility often neglected in traditional squats.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Heel lifting on working leg	Weight shifts to toes	Knee stress, poor balance	Keep heel down, lean back slightly
Not going deep enough	Partial squat	Less strength and mobility benefit	Sink all the way down
Bending the straight leg	Both knees bent	Reduces adductor stretch	Lock out straight leg completely
Knee caving in	Knee collapses inward	Knee injury risk	Push knee out over toes
Torso collapsing forward	Excessive forward lean	Poor balance, less upright strength	Chest up, arms forward

Most Common Error

Heel lifting on working leg — this is often due to ankle mobility limitations or trying to go too deep. Keep that heel glued down.

Self-Check Checklist

Heel down on working leg
Deep squat on working side (hamstring to calf)
Opposite leg completely straight
Chest stays relatively upright
Knee tracks over toes (doesn't cave in)

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Lateral Lunge	Return to standing each rep	Building toward cossack
Assisted Cossack	Hold onto support	Need balance help
Partial Depth	Don't go as deep	Limited mobility

Variation	How	Emphasis
Bodyweight Cossack	No load, full depth	Standard execution
Alternating	Switch sides each rep	Balanced development
Continuous Flow	Flow side to side	Endurance, mobility

Variation	How	When to Use
Goblet Cossack	Hold kettlebell or dumbbell at chest	Add load
Overhead Cossack	Hold weight overhead	More core challenge
Elevated Cossack	Straight leg on platform	Deeper stretch

By Execution

Variation	How	Emphasis
Alternating	Switch sides each rep	Balanced work
Clustered	All reps one side, then switch	Strength focus
Pause	Hold bottom 3-5s	Mobility and strength

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per side)	Rest	Notes
Strength	3-4	6-10	90s	Add load if needed
Mobility	3-4	8-12	60s	Slow tempo, pause at bottom
Endurance	2-3	12-20	45-60s	Continuous flow

Workout Placement

Program Type	Placement	Rationale
Leg day	Accessory movement	After main squats
Mobility work	Primary movement	Focus on hip mobility
Warm-up	Activation	Hip and adductor prep
Lower body hypertrophy	Supplementary	Adductor and quad work

Progression Scheme

How to Progress

Start with bodyweight, focus on depth and form. When 12+ reps per side is easy, add a kettlebell or dumbbell held at chest (goblet style).

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Lateral Lunge	Starting from zero, building mobility
Assisted Cossack	Need support for balance

Progressions (Harder)

Exercise	When Ready
Goblet Cossack Squat	Bodyweight is easy for 12+ reps
Overhead Cossack Squat	Want more core challenge
Elevated Cossack Squat	Want deeper adductor stretch

Similar Exercises

Alternative	When to Use
Side Lunge	Similar movement, easier
Curtsy Lunge	Different hip angle

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Groin strain history	Adductor overstretching	Start with narrower stance
Knee pain	Single-leg loading	Reduce depth, check knee tracking
Poor hip mobility	Can't achieve depth	Build mobility gradually
Ankle mobility issues	Heel lifts	Work on ankle mobility separately

Stop Immediately If

Sharp pain in groin or adductors
Knee pain (especially medial/inner knee)
Inability to keep heel down on working leg

Injury Prevention

Start with narrower stance, progress wider gradually
Keep heel down on working leg
Don't force depth — build mobility over time
Warm up adductors before heavy sets

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension, abduction/adduction	Very high	🟡 Moderate
Knee	Flexion/extension	Very high (deep flexion)	🟡 Moderate
Ankle	Dorsiflexion	High	🟡 Moderate

Mobility Requirements

Cossack squats require excellent hip mobility (both flexion and abduction), ankle dorsiflexion, and adductor flexibility. Build these progressively.

❓ Common Questions

Should my heel stay down on the straight leg?

Ideally yes, but if you lack mobility, the heel can lift on the straight leg. Over time, work toward keeping both feet flat.

How wide should my stance be?

Start with about 2x shoulder-width and adjust based on your mobility. Wider = more adductor stretch but requires more flexibility.

I feel this more in my adductors than quads. Is that normal?

Yes. Cossack squats heavily involve adductors (inner thighs) in addition to quads and glutes. That stretch in the straight leg's inner thigh is expected.

Can I do these every day?

Yes, as a mobility drill with bodyweight. For strength work with load, allow 48 hours recovery between sessions.

📚 Sources

Biomechanics & Technique:

ExRx.net (lateral squat variations) — Tier C
Functional Movement Systems — Tier B

Programming:

NSCA Essentials — Tier A
Overcoming Gravity — Tier B

For Mo

When to recommend this exercise:

User needs hip mobility work
User wants to strengthen adductors
User is working on lateral movement strength
User has imbalances or wants single-leg strength in frontal plane

Who should NOT do this exercise:

Acute groin injury → Wait for recovery
Acute knee injury → Wait for recovery
Severe hip or ankle mobility limitations → Build mobility first with easier variations

Key coaching cues to emphasize:

"Heel down on the working leg"
"Keep the straight leg locked out"
"Sink deep — hamstring to calf"

Common issues to watch for in user feedback:

"Heel keeps lifting" → Ankle mobility issue, work on dorsiflexion
"Groin pain" → May be stretching too aggressively, reduce stance width
"Can't go deep" → Normal at first, build depth gradually
"Knee hurts" → Check knee tracking, may need to reduce depth

Programming guidance:

For beginners: 3 sets of 8-10 reps per side, bodyweight, 2-3x/week
For intermediates: Add goblet hold for strength or increase tempo for mobility
Use as: Warm-up mobility drill, accessory on leg day, or primary mobility work
Progress when: Can do 12+ reps per side with deep depth and good form

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Stance Width​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Execution​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Similar Exercises​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Injury Prevention​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​