Cossack Squat
Primary
Glutes
Secondary
Quadriceps, Hip adductors, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your glutes, the Cossack Squat is a solid intermediate-level squat pattern movement in the compound category. Use for mobility training or as a leg exercise variation.
Everything You Need to Know About the Cossack Squat
The Cossack Squat is a intermediate difficulty exercise that targets your Glutes (gluteus maximus) and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for mobility training or as a leg exercise variation. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters working on mobility and lateral strength. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Cossack Squat — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Cossack Squat?
- 1
Stand with feet significantly wider than shoulder-width apart.
- 2
Keep your toes pointing forward or slightly outward.
- 3
Shift your weight to one side bending that knee deeply.
- 4
Keep the opposite leg completely straight with foot flat.
- 5
Lower as deep as your mobility allows on the bent side.
- 6
Push through the bent leg to return to center and repeat.
What are the best tips for the Cossack Squat?
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.
Common Cossack Squat mistakes
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.
A compromised back position during the Cossack Squat puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not going deep enough to challenge mobility.
Squatting patterns like the Cossack Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes (gluteus maximus) absorb the work.
Cossack Squat — who it's best for
Intermediate lifters working on mobility and lateral strength.
How to Program the Cossack Squat
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.
What are good alternatives to the Cossack Squat?
Lateral Lunge
Sumo Squat
Goblet Squat
Other Variations
- Weighted Cossack Squat
- Cossack Squat to Stand
- Elevated Cossack Squat
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cossack Squat — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Start with limited range of motion and progress.
- Stop if you experience knee or hip pain.