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Barbell Cossack Squat

Adductors GlutesQuadsHamstrings Compound BarbellPower rack / half rack / squat rack
Demo (loops)

How to do it

Starting position

  1. Check your range of motion with bodyweight first.
  2. Rest the barbell across your upper back and take a wide stance.
  3. Point your toes slightly outward.

Movement

  1. Shift your weight to one leg and squat deeply to the side.
  2. Keep the opposite leg straight, and you may point your toes up.
  3. Stand up using the strength of your squatting leg and return to the center.
  4. Repeat the same movement on the opposite side.

Breathing

Inhale as you squat down, exhale as you stand up.

Cautions

  • If your knee deviates from the direction of your toes, it twists your knee.
  • Only go as deep as your inner thighs feel a stretch. Depth is built over weeks, not in a single workout.
  • Do not squat so deep that your lower back rounds.

Exercise info

Primary musclesAdductors
Secondary musclesGlutes · Quads · Hamstrings
EquipmentBarbellPower rack / half rack / squat rack
Movement patternSquat
Rep range8–12 reps (one side at a time)
6 similar exercises

Representative exercise: Barbell Cossack Squat

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Dumbbell Side SquatEasierRing Side SquatEasierResistance Band Side LungeSimilar exerciseSide SquatSame muscle · different equipmentSuspension Side SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.