Cossack Squat

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Exercise Overview

The Cossack squat combines frontal-plane lower-extremity strength with substantial hip, knee, ankle, and adductor mobility demands.

Clinical Purpose

Develops strength and control through a large lateral range of motion while progressively loading the adductors.

Primary Muscles

Adductors, quadriceps, gluteals

How to Perform

Begin in a wide stance. Shift your weight toward one side while bending that knee and sitting the hips down and back. Keep the opposite leg long. Drive through the working leg to return.

Coaching Cues

Sit into the working hip. Keep the working foot grounded. Maintain control through the available range.

Common Errors

Forcing excessive depth, losing foot contact, knee collapse, or excessive trunk rotation.

Common Clinical Uses

Hip mobility, adductor strengthening, groin rehabilitation, frontal-plane lower-extremity training.

Programming

2–4 sets of 5–10 repetitions per side.

Regression

Reduce depth or use external support.

Progression

Increase depth, add external load, or add tempo and pauses.

Equipment Needed

Bodyweight

Rehab Phase

Mid

PRO+ Clinical Pearl

The Cossack squat can simultaneously expose limitations in adductor tolerance, hip mobility, ankle mobility, and frontal-plane strength.