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  • Gluteus maximus
  • Bodyweight
  • Intermediate

Cossack squat

The Cossack squat works your inner thighs, glutes, and quads, with your hamstrings helping. Start with 2 to 3 sets of 5 to 10 reps per side, stopping with about 2 to 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 15 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Heel stays down
  2. Tip 2Hips back
  3. Tip 3Only as low as you control

Where you should feel it

In the inner thigh of your straight leg, which stretches, and in the glute and front of the thigh of the bending leg.

Main muscles
Adductors (longus, brevis, pectineus and gracilis); gluteus maximus; vastus lateralis
Also working
Adductor magnus, vastus medialis, semitendinosus and semimembranosus, and biceps femoris

How to do it

  1. Take a very wide stance, well beyond shoulder-width, toes slightly out, hands together in front of your chest.

  2. Shift your weight to one leg and sit down by bending that knee and pushing your hips back while the other leg stays straight.

  3. Go as low as you can with the bent-leg heel down and a flat back; the toes of the straight leg can point up.

  4. Push the floor away and pass through the middle to lower to the other side.

Common mistakes

  • Mistake

    The heel of your bent leg lifting.

    How to fix it

    Go less deep or hold a support in front of you. Depth comes with time.

  • Mistake

    Your torso tipping far forward.

    How to fix it

    Chest open with your hands in front as a counterweight. A light dumbbell in your hands helps you balance.

  • Mistake

    The knee of your bent leg caving in.

    How to fix it

    Point your knee the same way as your toes all the way down.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 35 to 10 per side2 to 360 to 120 s
Muscle and definition2 to 46 to 15 per side1 to 360 to 120 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Goblet cossack squat

    A light dumbbell held at your chest, which helps balance and adds load.

  • Lateral lunge

    A step to the side on each rep, with less depth.

At home or with more support

  • At home: Cossack squat at home

    Bodyweight only, holding a door frame if you need balance.

  • Prefer more stability? Shallow lateral lunge

    Prefer less depth and more stability? In the lateral lunge you only go as low as you feel steady.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    McCurdy K, O'Kelley E, et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.

    PubMedDOI

  • Muscles worked

    Mausehund L, Skard AE, et al. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026