Cossack squat

What is a cossack squat?

A Cossack squat is a wide-stance squat toward one leg while the other leg stays straight. This bodyweight version keeps the feet in place: sit toward one heel, let the toes of the straight leg turn upward, then rise before moving to the other side.

Two front three-quarter views of a female anatomical model: a wide standing stance on the left and a squat toward one bent leg on the right. The other leg is straight with the heel down and toes lifted. Thigh regions are shaded red.

How do you perform a cossack squat?

Set up

Stand with your feet wider than shoulder width on a clear, nonslip surface. Hold your hands in front of you for balance.
Shift a little weight toward one side and check that you can bend that knee while keeping its heel on the floor. Begin with a shallow range.

Execution

Sit your hips down toward the bent leg, keeping that knee aligned with its toes.
Keep the opposite leg straight and its heel grounded, allowing its toes to turn upward. Descend only as far as you can stay balanced without forcing the position.
Press through the bent leg to return to the wide standing position. Repeat toward the other side, keeping both feet in their original spots.

Common mistakes

Chasing depth by lifting the bent-leg heel
Use a shallower squat so the heel stays grounded. Increase depth only while keeping control.
Dropping abruptly into the bottom
Lower gradually and reverse the movement without bouncing or forcing the straight leg farther away.

Where it fits in a session

Place this where your plan calls for lower-body assistance work.

Log repetitions per side, and use the same depth and counting method when comparing sessions.

Muscles worked

Front

Back

Primary

Secondary

None listed in this guide

Schematic surface view. Some muscles are partly visible or not shown.

Variations

Lateral lungeStep sideways and return to the starting stance instead of keeping a wide stance.

Frequently asked questions

How is this different from a lateral lunge?

This Cossack squat starts and finishes in a wide stance, with the straight leg's toes allowed to lift. Our lateral lunge starts with the feet about hip width apart, steps sideways and returns, keeping the toes directed ahead.

Do I have to squat all the way down?

No. Start with a depth you can control, with the bent-leg heel down. A shallower repetition is the version to practise if going deeper makes you lose balance.

Sources

Marjorie V. Launico; Margaret A. Sinkler; Shivajee V. Nallamothu. Anatomy, Bony Pelvis and Lower Limb: Femoral Muscles. StatPearls. https://www.ncbi.nlm.nih.gov/sites/books/NBK500008/?report=printable
Roland Glenister; Sandeep Sharma. Anatomy, Bony Pelvis and Lower Limb, Hip. StatPearls. https://www.ncbi.nlm.nih.gov/sites/books/NBK526019/?report=printable