Cossack Squat

Cossack squat: a deep lateral squat over one leg with the other leg straight.

• Compound
• Bodyweight
• Intermediate

How to do it

• Wide stance with the toes slightly out; lower over one leg with the other straight and its heel down
• Lower over one leg with an upright torso and the knee in line with the foot
• Push the floor away with the bent leg to return to the center

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting the knee drift inward
• Letting the heel of the bending leg lift

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Lateral Lunge
• Goblet Squat
• Alternating Dumbbell Forward Lunge