Cossack squat
Adductors . Quads . Glutes
Sit to one side, other leg straight, stay on the heel.
Use in a programExercise profile
Best forMobilityStrengthGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksQuads, Glutes, Hips
Recommended3 sets x 6-10 reps per side
Who it suits AgeAny BMI< 33 SexAny HeightAny WaistA large waist can limit the deep hip flexion; stay shallower or hold a support.
- Purpose
- A wide, deep squat that loads and mobilises the adductors.
- Setup
- Wide stance, toes slightly out, weight at the chest.
- Common mistakes
- Heel lifting or the knee caving on the bent leg.
- Easier
- Hold a support and stay shallower.
- Harder
- Hold a dumbbell or sink fully to the bottom.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s