Smart Workout Diary

Cossack Squat

The Cossack squat is a side-to-side bodyweight squat in which one leg bends deeply while the other stays extended. It primarily trains the quadriceps and glutes while challenging hip and ankle mobility, balance, and control. It supports lower-body strength, movement quality, and mobility.

Demonstration

Cossack Squat — demonstration 1
Cossack Squat — demonstration 2

Instructions

  1. Start standing tall with your feet wider than shoulder width and your toes pointing mostly forward or slightly outward.
  2. Shift your weight to one side, bend that knee, and sit your hips down and back while keeping the working foot flat on the floor.
  3. Extend the opposite leg to the side, keeping its knee straight and its heel on the floor; let its toes point upward if needed for comfort.
  4. Keep your chest lifted, spine long, and bent knee tracking in line with the toes. Use your arms in front of you for balance if helpful.
  5. Press through the bent foot to return to the center, then repeat to the other side in a slow, controlled manner.
  6. Use only a pain-free depth; reduce the range of motion or hold a stable support if balance or mobility limits your form.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hip Adductors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep the working heel down; lifting it often shifts stress forward and reduces control.
  2. Move slowly and pause briefly at the lowest position you can control.
  3. Do not force depth. Improve range gradually rather than letting the back round or the knee collapse inward.
  4. Inhale as you lower and exhale as you press back toward the center.
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