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how to do cossack squats

A side-to-side squat with one leg bent deeply and the other stretched straight, the cossack squat builds strength and flexibility at the same time. It trains the glutes and quads of the bent leg while stretching the inner thigh of the straight one, a combination forward-facing squats never touch. It suits you if regular squats feel easy and you want better hip mobility, but it is demanding: tight hips or ankles will cap your depth at first. Start shallow and let the range grow week by week instead of forcing it.

▶ watch cossack squats on the dedicated video page

primary musclesglutes, hamstrings, quads
also worksadductors, calves
leveladvanced
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Begin by standing with your feet wider than shoulder-width apart and your toes pointing slightly outward.
  2. Shift your weight to your right leg, bending your right knee while keeping your left leg straight. Lower your hips towards the floor, ensuring your right knee tracks over your right toes.
  3. Push through your right heel to return to the starting position, then repeat the movement on the left side by shifting your weight to your left leg and bending your left knee. Alternate sides for the desired number of repetitions.

how much: Start with 3 sets of 4–5 reps per side, and add depth before adding reps.

form tips from the wandelbar coaches

  • Keep the heel of your bent leg glued down, even if that means stopping higher.
  • Turn the straight leg's toes up toward the ceiling to open the inner thigh stretch.
  • Reach both arms forward as a counterweight to keep your chest from folding down.

common mistakes

  • Bent-leg heel lifting at the bottom — reduce the depth or turn that foot out a little more.
  • Rounding forward to reach deeper — stay only as low as you can keep your chest proud.
  • Collapsing the bent knee inward — push it out so it tracks toward your little toes.

make it easier or harder

easier
Hold a doorframe or sturdy table edge with both hands and shift side to side at partial depth.
harder
Pause for three seconds at the lowest point of each side, then rise without leaning your torso.
cossack squats at the bottom: one knee deeply bent, other leg straight, toes up
cossack squats — correct starting position

similar bodyweight exercises

squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges wall sit hold: back flat against the wall, thighs parallel, knees over ankles wall sit jump squats in mid-air: legs fully extended, arms swung overhead jump squats curtsy lunges: back leg crossed behind front leg, both knees bent curtsy lunges reverse lunges at the bottom: back knee just above the floor, torso upright reverse lunges

never wonder what to train next

cossack squats is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

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