Cossack Squat
The cossack squat is a bodyweight exercise targeting the hip adductors and inner thighs. The deep lateral squat with an extended opposite leg develops hip mobility, inner thigh flexibility, and single-leg strength.
How to do it
- Stand with your feet in a wide stance and toes pointed slightly outward.
- Shift your weight to your right side and bend your right knee, lowering your hips toward the floor.
- Extend your left leg out to the side, keeping it straight with your foot flat on the floor.
- Pause at the bottom of the movement, feeling the stretch in your inner thigh.
- Drive through your right heel to return to the starting position.
- Repeat on the left side and continue alternating.
Form cues
- Keep your chest upright and core engaged.
- Keep the heel of your bending leg flat on the floor.
- Keep the straight leg's toes pointing up toward the ceiling.
- Lower your hips back and down smoothly.
Breathing: Inhale as you lower down into the squat, and exhale steadily as you push back up to the starting position.
Common mistakes
- Lifting the heel of the bending foot off the floor, which shifts too much pressure into your toes and knee.
- Rounding your lower back significantly, which reduces core stability and shifts focus away from the hips.
- Rushing through the bottom position without taking time to control the depth and stretch.
Muscles worked
Primary: adductors. Secondary: quads, glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 8 reps per side, rest 60 s
Lose weight
3 sets × 8–10 reps per side, rest 45–60 s
Build muscle
3–4 sets × 6–8 reps per side, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you have current knee or hip discomfort, ease off the depth or choose a gentler alternative like a lateral lunge.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my heel lifts off the floor when I squat down?
This is very common and usually due to ankle mobility limits. Try widening your stance slightly or place a small folded mat under your heel for support.
Should I feel this in my knees?
You will feel some natural muscular engagement around the knee, but if you feel sharp pain in the joint, reduce your depth or switch to a lateral lunge.
How often can I practice cossack squats?
You can include them 2 to 3 times per week as part of your lower body mobility or strength routine.