How to do the Cossack Squat
Primary: Quads.
The Cossack Squat is a unilateral exercise that targets the quads among other muscle groups and focuses on leg strength, stability, and flexibility. This exercise requires shifting your weight side-to-side, and it can be performed with or without additional weights. It is excellent for developing lower body mobility and strength while also engaging your core muscles for stabilization.
Step by step
- 1
Begin by standing with your feet set wide apart, much wider than shoulder-width.
- 2
Shift your weight to one leg, bending that knee while keeping the other leg straight.
- 3
Squat down as low as possible on the bent leg while keeping your other foot flat and facing forward.
- 4
Push through the heel of your bent leg to return to the starting position and repeat on the other side.
Coaching cues
- Keep your chest up and your core tight throughout the exercise to maintain balance.
- Focus on pushing through the heel of the bent leg to engage the right muscles and protect your knee.
- Ensure that your knees are tracking over your toes to avoid improper form that could lead to injury.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Cossack Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cossack Squat work?
Primary: Quads.
How many sets and reps of Cossack Squat should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cossack Squat?
Same movement pattern, different equipment: Bodyweight Squat, Chair Squat, Wall Sit, Jump Squat, Pistol Squat, Duck Walks.
Is the Cossack Squat good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.