Muscles worked
What the cossack squat trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set a very wide stance. Stand with your feet roughly two to two and a half times shoulder width apart, toes turned out slightly. Go wider than a lateral lunge stance; the exact width depends on your leg length and hip mobility.
- 02
Pick your support. While you learn it, hold a post, rack upright or suspension straps in front of you for balance. Holding your hands out in front, or clasped at your chest, also works as a counterbalance.
- 03
Optional weight. Hold one dumbbell or kettlebell at your chest, elbows tucked, goblet style. A light weight held out front often makes the bottom easier to balance, not harder.
- 04
Brace. Take a breath into your belly, tighten your midsection, and look straight ahead before the first rep.
Step by step
How to do the cossack squat
- 01
Shift to one side. Shift your weight onto one leg and start bending that knee, keeping the whole foot flat on the floor.
- 02
Sink straight down. Lower your hips down toward the heel of the bent leg, sitting back a little. Your torso stays fairly upright, with only a slight forward lean.
- 03
Turn the straight leg. As you go lower, let the straight leg rotate so the heel stays on the floor and the toes point up at the ceiling. Keep that knee straight.
- 04
Hit the bottom. Go as deep as you can with the bent heel down, your knee tracking over your middle toes and your back flat. Full depth is your hips close to that heel, which takes time to reach.
- 05
Stand back up. Drive through the whole foot of the bent leg to rise back to the middle, feet still wide.
- 06
Switch sides. Shift across and repeat on the other leg. Alternate sides each rep and do the same number on each leg.
Cues to say in your head
- Sit down over the heel
- Heel stays flat
- Knee over middle toes
- Other toes to the ceiling
- Chest up, back flat
- Drive the whole foot
Fix these first
Common mistakes
Bent heel lifting off the floor
Keep the whole working foot down. If the heel pops up, go less deep, hold a light weight out front as a counterbalance, or work on ankle mobility.
Knee caving in
Keep the bent knee pointing the same way as your toes. If it keeps caving, shorten the range or hold a support until you can control it.
Folding forward instead of sitting down
Think hips down toward your heel, not back and over. A goblet weight at your chest helps keep your torso upright.
Bending the straight leg
Keep the knee of the straight leg extended, with its heel on the floor and toes up. If it bends, you are going deeper than your adductors allow right now.
Forcing depth
Stop at the lowest point where your heel, knee and back all stay in position. Depth comes over weeks of regular practice.
Rushing the switch
Rise to the middle with control before you shift across. Bouncing side to side hides weak, unbalanced reps.
Stay safe
Build depth gradually: the deep bottom position strains the inner thigh and knee if you force it, so use a support and a partial range until full depth feels controlled. If a rep feels unstable, stop going down, stand back up to the middle and reset. With a dumbbell or kettlebell, keep it at your chest and simply set it down if you lose balance. Stop if you feel sharp pain in your groin, knee or hip, and see a qualified professional if it persists.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 2 to 3 | 5 to 8 each side | 40–60% 1RM | 1 min |
| Muscle | 3 to 4 | 8 to 12 each side | 60–75% 1RM | 1.5 to 2 min |
| Strength | 3 to 4 | 6 to 8 each side | 75–82% 1RM | 2 to 3 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
129–162lb
3 to 4 sets of 8 to 12 each side reps, 1.5 to 2 min rest. Goblet loaded once bodyweight reps feel easy at full depth. Take sets close to failure while your heel and knee stay in position.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Cossack Squat questions
What muscles does the cossack squat work?
The cossack squat mainly works the quads, glutes and inner thigh adductors of the bent leg, with the hamstrings helping. The straight leg's adductors get a deep stretch, and your calves, obliques and abs keep you balanced.
How do you progress the cossack squat?
Start holding a post or suspension straps and only go as deep as you can control. Then go to bodyweight with your hands out front, add depth over a few weeks, and finally hold a dumbbell or kettlebell at your chest.
Is the cossack squat good for hip mobility?
Yes. It takes the straight leg's inner thigh and the bent leg's hip and ankle through a long range under control, so regular practice tends to improve both mobility and strength at the end of that range.
Why do your toes point up on the straight leg?
Turning the straight leg so the heel stays down and the toes point up lets that hip rotate as you sink, which usually lets you go lower and puts the stretch along the inner thigh. If that feels too intense, keep the foot flat and go less deep.
What if my heel comes up in a cossack squat?
A lifting heel usually means you are going deeper than your ankle and hip mobility allow. Shorten the range, hold a light weight out front as a counterbalance, or use a support, and build depth over time.
How many sets and reps of cossack squats should I do?
For mobility and technique, 2 to 3 sets of 5 to 8 slow reps on each side works well. To build muscle, hold a weight at your chest and do 3 to 4 sets of 8 to 12 on each side.
Train in Protocol
Log your cossack squat by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.