Strength Training · Calisthenics · Mobility
Cossack Squat
The Cossack Squat is a deep side-to-side squat with one leg straight. It builds thigh and hip strength while challenging your balance and inner-thigh mobility.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with your feet well beyond shoulder-width apart, toes slightly turned out.
- Reach your arms forward for balance.
- Lower your hips back toward your right heel, bending your right knee with your left leg straight.
- Rotate your straight leg's toes upward from the hip, keeping that heel on the floor.
- Press through your right foot to return to the upright, wide stance.
Form cues
- Keep your bent-leg heel heavy.
- Point your knee along your toes.
- Keep your chest lifted.
Common mistakes
- Bouncing at the bottomBriefly pause before rising so momentum does not pull you deeper.
- Starting excessively wideNarrow your stance slightly if you cannot shift your weight smoothly over the bending leg.
- Chasing depth with a rounded backStop your descent before your lower back starts to round, even if your hips stay above knee height.
Safety
Forcing the deep position can strain your inner thigh, especially before you are warmed up. Fatigue or twisting through a planted foot can also irritate your knee.
- Warm up with shallow side-to-side weight shifts before attempting deeper repetitions.
- Use a firm, nonslip surface.
- Keep a sturdy support within reach if your balance is uncertain.
- Stop if you feel sharp pain or pinching rather than a comfortable stretch.
If you have current groin, hip, knee, or ankle pain, use a shallower supported version and ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps per side
- Rest
- 45 sec
Alternate sides, counting each descent and return as one rep.