The Cossack squat is a deep lateral squat where you shift all your weight to one leg in a wide stance, lowering into a deep squat on the working leg while the opposite leg stays extended straight. It builds hip mobility, adductor flexibility, and unilateral leg strength. It is a staple in athletic mobility routines.
Muscle Group
Adductors, Glutes, Quadriceps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds hip mobility and adductor flexibility
- Develops unilateral leg strength
- Trains balance and coordination
- Excellent warm-up for lower-body training
- No equipment needed
- Improves squat depth over time
How to perform
- Stand with feet much wider than shoulder-width, toes pointing forward or slightly out.
- Shift your weight to the right by bending your right knee while keeping your left leg straight.
- Lower into a deep squat on your right leg. Your left leg extends straight to the side with the foot flexed (toes up).
- Keep your right heel flat on the floor. Sit your right hip back and down.
- Hold the deepest position briefly. Feel the stretch in your left adductor and the load in your right leg.
- Drive through your right foot to stand back up.
- Shift to the left side and repeat.
- Continue alternating for the desired total reps.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Quadriceps
Primary
Hamstrings
Primary