Cossack Squats are a challenging exercise that targets the hips, glutes, hamstrings, quadriceps and calves. It is an exercise than requires balance and flexibility.

Cossack Squat allows you to focus on each leg individually. But because of the flexibility required, only stretch as far as you comfortably can.

This is an exercise that is a valuable addition for martial artists, soccer players and runners.

Cossack Squat How To

  • In Cossack Squat one leg is supporting the leg that is working or being stretched. The foot of the supporting leg must remain flat on the ground while the foot of the working leg must be pointed up.
  • Take a wider than shoulder stance. With the right leg as the supporting leg, bend toward the right side and keep the left leg straight to the left side nice and stretched out. Go as deep as you comfortably can. Your right foot must remain flat and the left foot pointing upward.
  • Switch and bend toward the left side. Your left leg is now the supporting leg and the right leg is the working leg. Keep your left foot firmly planted on the floor and the right foot pointed up.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Cossack Squat requires flexibility and balance. Not many people have great flexibility in the hamstring area so caution must be observed when trying to go deep on the stretch.

It is important to keep the stabilising foot firm on the floor and slightly angled out like a squat. The stabilising foot ensures balance.

To get a deeper more intense stretch on the working leg, point its foot as high as you can or pull on the toe area.

Variations: Side Lunges | Lateral Step Ups

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Cossack Squats

How To Do Cossack Squats