Primary
Glutes
Secondary
Quadriceps, Hip adductors, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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The Cossack squat shifts your weight to one side and drops into a deep single-leg squat while the other leg stays straight, combining strength work with serious hip and ankle mobility demands. This lateral squat pattern develops side-to-side strength that bilateral squats do not provide.
When to use it
Use for mobility training or as a leg exercise variation.
Who it's for
Intermediate lifters working on mobility and lateral strength.
Take a wide stance and shift your weight to one side, bending that knee deeply while keeping the opposite leg completely straight. Your straight leg heel should stay on the floor. Go as deep as your mobility allows while keeping your chest up and back flat.
Also targets: Quadriceps, hip adductors, Hamstrings
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Stand with feet significantly wider than shoulder-width apart.
Keep your toes pointing forward or slightly outward.
Shift your weight to one side bending that knee deeply.
Keep the opposite leg completely straight with foot flat.
Lower as deep as your mobility allows on the bent side.
Push through the bent leg to return to center and repeat.
Great exercise for improving hip and ankle mobility.
Keep your chest up and back flat throughout.
Your straight leg heel should stay on the ground.
Start with limited depth and progress gradually.
Program Cossack squats for hip mobility development, lateral strength, or when you want squat variation that challenges different movement patterns. Use moderate reps per side with focus on depth. They pair well with traditional bilateral squats.
Letting the heel of the bent leg rise.
Your foot position during the Cossack Squat determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Rounding the lower back during the descent.
Changing your back position during the Cossack Squat can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not going deep enough to challenge mobility.
Squatting patterns like the Cossack Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (gluteus maximus) carries the intended load.
Intermediate lifters working on mobility and lateral strength.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-10 reps per side. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Cossack Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Cossack Squat
The Cossack Squat primarily targets the Glutes (gluteus maximus), Quadriceps, making it an effective exercise for glutes development. Secondary muscles worked during the Cossack Squat include Hip adductors, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Ankle stabilizers.
Our library labels Cossack Squat as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Cossack Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Cossack Squat is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Cossack Squat include: Lateral Lunge, Sumo Squat, Goblet Squat. These exercises target similar muscle groups as the Cossack Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.