Legs · Compound

Cossack Squat

A deep side-to-side squat that builds mobility and single-leg strength.

MAIN MUSCLE
Quads, Adductors
ALSO WORKS
Glutes, Hamstrings
EQUIPMENT
Bodyweight, Kettlebell
LEVEL
Intermediate
REPS
6-10
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand with a very wide stance, toes slightly out.

  2. Shift your weight to one side and squat deeply on that leg.

  3. Keep the other leg straight with the toes pointing up.

  4. Push back to the center and switch sides.

COMMON MISTAKES

  • Front knee collapsing inward; keep it tracking over the middle toes.
  • Too short a stance; take a step long enough to keep the front heel down.
  • Pushing mainly off the back leg; drive through the front heel.

TIPS

  • Keep the torso tall and lower straight down, like an elevator.

QUESTIONS

Which muscles does Cossack Squat work?

The main muscle is Quads, Adductors. It also works Glutes, Hamstrings.

How many reps should I do?

FORGE suggests 6-10 reps for Cossack Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Cossack Squat?

These train the same muscles: Lateral Lunge, Goblet Squat, Split Squat.