Strength Training · Mobility
Loaded Cossack Squat
The loaded Cossack squat is a wide-stance, side-to-side squat with a weight held at your chest. It trains your thighs and hips through a controlled lateral range of motion.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Hold a kettlebell by its horns with both hands at your chest.
- Take a wide stance with your toes turned slightly outward.
- Shift your weight toward one foot.
- Lower your hips toward that side by bending its knee, leaving the opposite leg straight.
- Allow the straight leg’s toes to turn upward, with its heel on the floor.
- Press through the bent leg’s foot to return to the center standing position.
- Perform the next repetition toward the opposite side.
Form cues
- Keep your chest tall.
- Track your knee over your toes.
- Exhale as you rise.
Common mistakes
- Bent-leg heel liftingUse a shallower squat so the entire working foot stays planted.
- Bouncing at the bottomSlow your descent enough to reverse direction smoothly without rebounding out of the stretch.
- Weight drifting forwardKeep your elbows tucked so the kettlebell stays close to your body.
Safety
Forcing depth under load can strain the inner thigh or irritate the hip or knee. Fatigue or excessive weight can also pull you off balance in the wide stance.
- Practice several unloaded repetitions before adding the kettlebell.
- Start with a light load you can control throughout the movement.
- Use a firm, nonslip surface with enough room for your full stance.
- End the set if you lose balance or feel sharp pain or pinching.
Choose an unloaded version or seek advice from a physiotherapist first if you have ongoing groin, hip, or knee symptoms.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps per side
- Rest
- 1 min 30 sec
Count each descent and return as one repetition; prioritize controlled range over heavier weight.