Primary
Glutes
Secondary
Quadriceps, Hip adductors, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
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MySetPlan shows you when to use Cossack Squat, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-10 reps per side. Rest 60 seconds.
MySetPlan places Cossack Squat inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Cossack Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Cossack Squat
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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.
The Cossack Squat is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters working on mobility and lateral strength. Focus on proper technique and consider starting with easier variations.
For the Cossack Squat, the recommended approach depends on your goals. 3 sets of 8-10 reps per side. Rest 60 seconds. For strength, use 5-6 reps per side. For muscle growth, perform 8-10 reps per side. For endurance, complete 12-15 reps per side.
Yes, the Cossack Squat can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting glutes.
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.