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Cossack Squat Progressions

Muscles worked

  • Hip Adductors
  • Hip Abductors

Form Cues

  • Start with a wide stance, feet significantly wider than shoulder-width

  • Shift your weight onto one leg as you squat down

  • The loaded leg bends while the other leg stays extended

  • Point the toes of the extended leg toward the ceiling

  • Keep your upper body upright and your core engaged

  • Go as deep as possible while keeping the heel on the ground

  • Push powerfully from the heel back to the starting position

  • Switch sides and repeat the movement

  • Keep the knees in line with the toes throughout the movement

Progressions

  1. 01

    Wide Squat

    • Start with your feet placed wider than shoulder-width apart, toes slightly turned out.

    • Squat down, keeping your chest up and weight evenly distributed between both legs.

    • Pause at the bottom, feeling the stretch in your inner thighs.

    • Push through your heels and return to the starting position, maintaining control throughout the movement.

    • Repeat for the desired reps, focusing on full range and controlled descent.

  2. 02

    Wide Typewriter Squat

    • Start in a wide squat position, feet wider than shoulder-width, toes slightly turned out.

    • Squat down into a deep position, keeping your chest up and knees tracking over your toes.

    • Shift your weight to one side into a Cossack position, keeping the other leg straight.

    • Shift your weight back to the center, maintaining the deep squat position.

    • Stand up to the starting position, then repeat the sequence on the other side.

    • Focus on smooth, controlled transitions and maintaining depth throughout.

  3. 03

    High Cossack Squat

    • Stand with feet wide apart, toes slightly turned out.

    • Shift your weight to one side, keeping the other leg straight, while maintaining a high position in the squat.

    • Pause at the bottom, focusing on stretching the straight leg and controlling the movement.

    • Push through the bent leg to return to the starting position, then repeat on the other side.

    • Control the depth and focus on a smooth, deliberate movement with each rep.

  4. 04

    High Elevated Cossack Squat

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Place one foot on an elevated surface, starting in a wide stance.

    • Shift your weight toward the elevated leg, keeping your other leg straight and your body high.

    • Pause at the bottom, feeling a stretch in your straight leg and controlling the descent.

    • Push back up with control, returning to the starting position before switching sides.

    • Focus on a full range of motion, keeping the elevated leg engaged.

  5. 05

    Low Elevated Cossack Squat

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Start with one foot on an elevated surface, in a wide stance.

    • Shift your weight to the elevated leg and squat down as low as possible, keeping the other leg straight.

    • Pause at the bottom to stretch the inner thigh and hamstring of the straight leg.

    • Push through the elevated leg to return to the starting position, maintaining control.

    • Alternate sides for the desired reps, focusing on smooth transitions and a deep stretch.

  6. 06

    Counterweighted Cossack Squat

    Dumbbells or Kettlebells
    Dumbbells or Kettlebells

    • Hold a light counterweight (such as a plate) in front of you, standing with feet wide apart.

    • Shift your weight to one side, lowering into a deep squat while keeping the other leg straight.

    • Pause at the bottom to stretch the inner thigh, using the counterweight for balance.

    • Push through the bent leg to return to the starting position, then repeat on the other side.

    • Focus on using the weight to maintain control and deepen the range of motion.

  7. 07

    Cossack Squat

    • Start in a wide stance, toes slightly turned out.

    • Shift your weight to one side, lowering into a deep squat while keeping the opposite leg straight.

    • Pause at the bottom, stretching the inner thigh of the straight leg and maintaining control.

    • Push through the bent leg to return to the starting position, then repeat on the other side.

    • Repeat for reps, focusing on smooth, controlled transitions between sides.

  8. 08

    Weighted Cossack Squat

    Barbells
    Barbells

    • Hold a weight in front of you (such as a dumbbell or kettlebell), standing with feet wide apart.

    • Shift your weight to one side, lowering into a deep squat while keeping the other leg straight.

    • Pause at the bottom, stretching the inner thigh of the straight leg and keeping control of the weight.

    • Push through the bent leg to return to the starting position, then repeat on the other side.

    • Focus on maintaining control and stability throughout the movement while holding the weight.

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