Half Cossack Squat with One Bent Leg
The half Cossack squat with one bent leg is a modified version of the Cossack squat with a reduced range of motion at the bent knee. It serves as a progression for those developing adductor flexibility and lateral squat strength before attempting the full Cossack variation.
How to do it
- Stand with your feet wider than shoulder-width apart.
- Shift your weight to one side, bending that knee partially rather than going into a full squat.
- Keep the opposite leg straight and the foot flat on the floor.
- Hold the partial squat position briefly, then shift to the other side.
- Continue alternating for the desired repetitions.
Form cues
- Take a wide stance beyond shoulder width.
- Shift your weight to one side and bend that knee partially.
- Keep your opposite leg straight with the foot flat on the floor.
- Keep your chest upright and core engaged.
- Pause briefly before shifting to the other side.
Breathing: Inhale as you shift your weight and lower into the partial squat, then exhale as you press back up to the center.
Common mistakes
- Lifting the straight heel off the floor, which shifts the stretch away from your adductors and reduces ankle stability.
- Going too deep into a full squat before your mobility allows, which can strain your knee joint.
- Allowing the bent knee to cave inward over your big toe, which places unnecessary stress on the joint.
- Rushing through the transition from side to side, which prevents you from finding your balance and engaging the target muscles.
Muscles worked
Primary: adductors. Secondary: quads, glutes.
Suggested sets & reps
Get fitter
3 sets × 10 alternating reps, rest 60 seconds
Lose weight
3 sets × 12–15 alternating reps, rest 45 seconds
Build muscle
3–4 sets × 8–12 reps per side, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp or pinching pain in your knees or hips, ease off and reduce your range of motion.
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
Where should I feel this exercise?
You should feel a gentle stretch and muscle engagement in your inner thighs (adductors) and the working quad and glute.
Can I do this if I have tight hips?
Yes, the half variation is specifically designed to help improve hip and inner thigh mobility with a reduced range of motion.
How often should I practice this movement?
You can include this in your lower body warm-up or strength routine 2 to 3 times per week.