Cossack Squat Slow
The Cossack squat slow is a tempo variation of the Cossack squat emphasizing a controlled descent and ascent. The reduced speed increases time under tension for the adductors and quads, improving mobility and strength simultaneously through a greater range of motion.
How to do it
- Stand with your feet wider than shoulder-width and toes pointed slightly outward.
- Slowly shift your weight to one side, bending the knee and lowering your hips at a 3–4 second count.
- Pause at the bottom of the movement for a beat.
- Slowly push back to center at a deliberate pace.
- Repeat on the other side and continue alternating.
Form cues
- Keep your chest upright and core braced throughout the descent.
- Lower down slowly on a 3 to 4 second count.
- Keep the heel of your bending leg flat on the floor if possible.
- Keep your extended leg straight with your toes pointing upward.
Breathing: Inhale deeply as you slowly lower your body down, and exhale steadily as you push back up to the starting position.
Common mistakes
- Rushing the descent reduces time under tension and limits adductor engagement.
- Lifting the heel of the working foot off the floor shifts weight incorrectly and strains the knee.
- Allowing the knee to cave inward puts unnecessary stress on the joint.
Muscles worked
Primary: adductors. Secondary: quads, glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 6–8 reps per side, rest 75 s
Lose weight
3 sets × 6–8 reps per side, rest 60 s
Build muscle
3–4 sets × 5–8 reps per side, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or hip pain, ease off and choose a gentler option.
- If you have acute ankle stiffness, check with a professional before attempting deep lateral movements.
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 comes off the floor during the squat?
This is very common for beginners with limited ankle mobility. Try not going down quite as low, or place a small folded mat under your heel for support.
Which muscles should I feel working the most?
You should feel a deep stretch and engagement in your inner thighs (adductors) as well as work in your quads and glutes.
Can I do this exercise every day?
Because it requires advanced mobility and strength, 1 to 2 times a week is plenty for recovery and progress.