Cossack squat
The Cossack squat is a wide-stance squat to one side, for the inner thighs, glutes and ankles. You shift your weight and sit into one hip while the other leg stays long. Use it before training or in a mobility session.
- Works
- Inner thighs and glutes; also ankles
- Time
- About 30 sec, alternating sides
- Kit
- None
- Intensity
- 4 of 5 on Prep's scale
How to do it
How to do a Cossack squat.
Alternate sides for about 30 seconds. Only sit as low as you can with the working heel down.
Step 1
Stand wide
Stand with feet wider than your shoulders, toes slightly out, and hands clasped in front.
Step 2
Shift right
Shift onto your right leg, bending the right knee while keeping the left leg straight.
Step 3
Lower
Sit into your right hip as low as you comfortably can, keeping your right heel down and chest lifted. Let the left toes turn up if needed.
Step 4
Rise
Press through your right foot and rise through the centre. Bring the left foot flat before shifting onto it.
Step 5
Repeat left
Bend the left knee and sit into the left hip, keeping the right leg straight and left heel down. Rise through the centre and continue alternating.
Form
Cossack squat form.
Work through the bent leg and a stretch along the inner thigh of the long leg.
Keep
- Keep the working heel downUse a shallower depth if it lifts.
- Rise through the centrePlant the next working foot before shifting onto it.
- Keep the chest comfortable
Common mistakes
- Dropping beyond your control
- Loading a turned-up footSet that foot flat before it becomes the working leg.
- Easier version
- Use a stable supportHold a doorframe and keep the weight shift shallow.
- Harder version
- Pause on each sideKeep the working heel down during a brief pause.
- Try instead
- Lateral lungesUse a step-out lunge instead of a fixed wide stance.
- Who should skip it
- Skip if you have a meniscus problem or acute knee pain.
Questions
Cossack squat questions.
What does a Cossack squat work?
A Cossack squat works the inner thighs and glutes, and also the ankles.
What is a Cossack squat good for?
Prep uses a Cossack squat for wide-stance side loading, before training or during a mobility session.
How long should you do a Cossack squat?
Alternate sides for about 30 seconds. Only sit as low as you can with the working heel down.
How do you make a Cossack squat easier?
Use a stable support. Hold a doorframe and keep the weight shift shallow. Or try lateral lunges: use a step-out lunge instead of a fixed wide stance.
Who should skip a Cossack squat?
Skip if you have a meniscus problem or acute knee pain.
Alternatives
Cossack squat alternatives.
Similar moves
In these routines
More hip exercises
Do it timed, both sides.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.