Cossack Squats
The Cossack squat is a lower body exercise. In this movement, you shift side to side, keeping one leg straight while the other bends. This creates an intense stretch in the inner thigh muscles and improves hip mobility. This exercise is especially good for enhancing your hip flexibility.
Cossack Squats - the correct execution
- Start in a wide stance
- Spread your legs as wide as possible
- Feet point forward
- Your spine is upright and stable
- Shift your weight to one leg and squat down deeply
- Stretch your arms forward to shift your body weight
- In the final position the thigh and calf touch each other
- The weight is distributed on the whole foot and the heel on the ground
- Your other leg remains extended
- Stretch your leg and come back to standing position
- Start with the other side
- Each side counts as one repetition
The exercise Cossack Squats is intended to be used as a mobility, hypertrophy exercise.
Which muscles are trained by Cossack Squats?
Primary trained muscles for Cossack Squats
Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Adductors - The adductors are muscle groups in the thigh that help bring your legs together. They stabilize your pelvis while walking and standing and also assist in movements like crossing your legs.
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Alternative variants of Cossack Squats:
Cossack Squats Elevated Heels
The elevated Cossack squat is an easier variation of the Cossack squat because it requires less ankle mobility. This allows you to focus entirely on the flexibility of your adductors and hips.
Cossack Squats Elevated Heels - the correct execution
- Start in wide stance
- Raise your heels about 3cm (weight plate)
- Feet point forward
- Your spine is upright and stable
- Shift your weight to one leg and squat deeply
- In the final position the thigh and calf touch each other
- Your other leg remains extended
- Stretch your leg and come back to standing
- Start with the other side
- Each side counts as one repetition
Weighted Cossack Squats with a dumbbell
By holding a weight in front of your body, your center of gravity shifts forward, which helps compensate for limited ankle mobility. This can make the Cossack squat easier for you. The more weight you use, the harder the exercise becomes. Mobility exercises with weight are very effective because they allow you to build strength throughout the full range of motion.
Necessary equipment
Weighted Cossack Squats with a dumbbell - the correct execution
- Start in wide stance
- Hold a dumbbell with both arms close to your chest
- Feet point forward
- Your spine is upright and stable
- Shift your weight to one leg and squat deeply
- In the final position, your thigh and calf touch
- Your other leg remains extended
- Stretch your leg and come back to a standing position
- Start with the other side
- Each side counts as one repetition
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with a dumbbell that weighs the indicated weight
Cossack Ups
The Cossack sit-down extends the Cossack squat by fully sitting on the ground in the deep position. This variation requires additional flexibility and mobility in the hips and ankles.
Cossack Ups - the correct execution
- Start in a wide stance
- Spread your legs as wide as possible
- Feet point forward
- Your spine is upright and stable
- Extend your arms forward to shift your body weight
- Shift your weight to one leg and squat down deeply
- The weight is distributed on the whole foot and the heels on the ground
- Sit on the floor in the final position
- Your other leg remains extended
- Turn the foot of the stretched leg upwards
- Push yourself out of the seat back into the deep Cossack squat position
- Stretch your leg and come back to standing position
- Start with the other side
- Each side counts as one repetition
Weighted Cossack Squats with a barbell
The barbell Cossack squat is the most challenging variation, as the weight is evenly distributed across the shoulders, demanding maximum stability and strength throughout the lower body.
Necessary equipment
Weighted Cossack Squats with a barbell - the correct execution
- Start in a wide stance
- Place the barbell on your shoulders
- Feet pointing forward
- Your spine is upright and stable
- Shift your weight to one leg and squat deeply
- In the final position, your thigh and calf touch
- In the final position, your thigh and calf touch
- Stretch your leg and come back to standing
- Start with the other side
- Each side counts as one repetition
- The training weight for this exercise is the sum of the barbell's own weight and the additional weight plates
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