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Instructions
- Stand with your feet in a wide stance, toes slightly pointed outward.
- Shift your weight to one leg while bending that knee and keeping the opposite leg straight.
- Lower your hips towards the heel of the bent leg while keeping your chest up and back straight.
- Push through the heel of the bent leg to return to the starting position.
- Repeat on the other side.
Technical Tips
- Keep your heel flat on the working leg to maintain balance.
- Ensure your knee tracks over your toes to avoid joint strain.
- Engage your core throughout the movement for stability.
- Keep the non-working leg straight and foot flat or heel raised based on flexibility.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale as you push back to the starting position.
Medical restrictions
- Knee joint issues
- Hip mobility limitations
- Severe balance disorders
The Cossack Squat is a dynamic lower body exercise that emphasizes lateral movement and mobility, making it ideal for enhancing strength, balance, and flexibility. This unilateral squat variation requires you to shift your body weight from side to side, deeply engaging the inner thighs and improving range of motion in the hips, knees, and ankles. Unlike traditional squats, the Cossack Squat targets underused muscle groups such as the adductors and gluteus medius while still activating the quads, glutes, and hamstrings. This makes it an excellent choice for athletes seeking functional performance and injury prevention, especially in sports that involve lateral movement. Suitable for bodyweight training, the Cossack Squat can be performed anywhere without the need for equipment. It also helps correct muscular imbalances and reinforces joint stability, which is crucial for injury mitigation. With its full range of motion and control demand, it challenges both strength and flexibility, offering a comprehensive lower-body workout solution. Whether you're a fitness enthusiast or a competitive athlete, integrating the Cossack Squat into your routine supports mobility, control, and lower-body symmetry.
What muscles do Cossack squats work?
Cossack squats primarily work the quadriceps, glutes, and adductors while also engaging the hamstrings, calves, and gluteus medius for stability and control.
Is the Cossack squat good for mobility?
Yes, the Cossack squat significantly improves hip, knee, and ankle mobility, making it excellent for enhancing flexibility and functional range of motion.
Can I do Cossack squats without equipment?
Absolutely. Cossack squats are bodyweight exercises and do not require any equipment, making them ideal for home workouts and on-the-go training.
Are Cossack squats safe for beginners?
Cossack squats are best for individuals with basic strength and mobility. Beginners should progress gradually and ensure proper form to avoid strain on knees and hips.
How deep should I go in a Cossack squat?
You should go as deep as your flexibility allows while keeping your heel down and maintaining a straight back. Depth will improve over time with consistent practice.