Cossack Squat

Adductors GlutesQuadsHamstrings Compound Bodyweight

How to do it

Starting position

Spread your feet twice as wide as shoulder-width.
Turn your toes outward 45 degrees.
Bring your hands together in front of your chest to balance.
Keep your back straight and look forward.

Movement

Bend your right knee and shift your weight to the right.
Keep your left leg straight and plant your entire foot flat on the ground.
Lower your hips and push your glutes back slightly.
Use your leg strength to return to the center.

Breathing

Inhale as you go down, and exhale as you come up.

Trainer tips

Set your feet wide and point your toes out
Shift your weight to one side and squat deep
Keep the opposite leg straight and alternate sides

Cautions

If your knee caves inward, it can injure ligaments, so align your knee with your toes.
Rounding your back excessively strains your spine, so brace your abs and keep your chest up.
Lifting the heel of the plant foot

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary muscles	Adductors
Secondary muscles	Glutes · Quads · Hamstrings
Equipment	Bodyweight
Movement pattern	Squat
Rep range	8–12 reps (one side at a time)

6 similar exercises

Representative exercise: Barbell Cossack Squat

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Side SquatEasier Side to Side SquatEasier Barbell Cossack SquatHarder Barbell Side Split SquatHarder Dumbbell Side SquatSimilar exercise Ring Side SquatSimilar exercise Suspension 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.