Cossack Squats exercise animation (Mujer)

Cossack Squats

Músculo objetivo
Gluteus Maximus, Quadriceps
Músculos sinergistas
Adductor Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae
Equipamiento
Body weight
Parte del cuerpo
Hips, Thighs
Tipo
Strength

The Cossack squat is a bodyweight lower-body exercise that builds strength and mobility through a wide, side-to-side lunge. It primarily targets the glutes (gluteus maximus) and quads, with strong assistance from the inner-thigh adductors, the gluteus medius, the soleus, and the tensor fasciae latae. It's a great move for opening up the hips, improving lateral strength, and balancing left-to-right.

Cómo hacer el Cossack Squats

  1. 1Stand tall with your feet much wider than shoulder-width and your toes pointed slightly outward.
  2. 2Brace your core and keep your chest upright. You can extend your arms in front of you as a counterbalance.
  3. 3Shift your weight onto one leg and bend that knee, sinking your hips down and back toward that heel.
  4. 4Keep the working knee tracking over your toes while the trailing leg stays straight, with that foot's toes pulled up off the floor.
  5. 5Lower until the bent leg's thigh is roughly parallel to the floor, keeping the heel of the working foot flat.
  6. 6Drive through the working heel to push back up to the wide standing start position.
  7. 7Shift your weight onto the opposite leg and repeat the descent on that side.
  8. 8Continue alternating sides for your target reps, keeping your torso tall and movement controlled throughout.

Consejos de técnica

  • Keep the heel of your working leg flat on the floor; let it lift only if your ankle mobility is limited, and work toward keeping it down over time.
  • Move slowly and stay in control, especially at the bottom, to protect the knees and groin and to build real strength through the full range.
  • Reduce how deep you go if you feel a sharp pull in the inner thigh, and increase depth gradually as your hip and adductor mobility improves.
  • Hold a sturdy support or a counterbalance weight in front of you if you struggle to balance at the bottom of the squat.

Errores comunes

  • Letting the working knee cave inward, which strains the knee joint and shifts tension away from the glutes and quads.
  • Rounding the lower back as you sink down, which loads the spine instead of the legs and raises injury risk.
  • Bouncing out of the bottom position, which removes muscular tension and can overstretch the inner-thigh adductors.
  • Lifting the working heel and rolling onto the toes, which makes you less stable and reduces glute and quad engagement.
  • Dropping deeper on one side than the other, which reinforces left-to-right imbalances the move is meant to fix.

Preguntas frecuentes

What muscles do Cossack squats work?

They primarily work the glutes (gluteus maximus) and quads, with the inner-thigh adductors (adductor magnus), gluteus medius, soleus, and tensor fasciae latae assisting. The wide side-to-side movement also stretches and strengthens the hips.

How wide should my stance be for a Cossack squat?

Stand well wider than shoulder-width with your toes pointed slightly out. A wider stance lets you sink lower into each side, but only go as wide as you can while keeping the working heel flat and your torso upright.

Are Cossack squats good for beginners?

Yes. They use only body weight and you control the depth, so you can start shallow and go lower as your hip and ankle mobility improves. Holding a support or a light counterbalance makes balancing easier while you learn the movement.

How many sets and reps should I do?

For most lifters, 3 to 4 sets of 6 to 10 reps per side works well. Since it's a bodyweight mobility-and-strength move, favor controlled, full-range reps over chasing high numbers.

Where should I feel the Cossack squat?

You should feel it in the glutes and quads of the bent leg and a stretch through the inner thigh of the straight leg. If you feel sharp knee or groin pain, reduce your depth and check that your knee tracks over your toes.

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