Cossack Squat
Quick Information
Category
Mobility & Flexibility
Difficulty
Intermediate
Equipment
Dumbbell, Kettlebell
Primary muscle group
Adductors, Quadriceps
Secondary muscle groups
Gluteus Maximus, Hamstrings, Calves
Movement pattern
Lateral Squat
Training goal
Mobility
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Basketball, Volleyball, Tennis
Overview
Purpose. Build strength and range in the frontal plane at the same time.
How it fits the system. An intermediate-level lateral squat entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Hurdle Walkover and Gastrocnemius Wall Stretch.
Primary muscles
Adductors, Quadriceps
Secondary muscles
Gluteus Maximus, Hamstrings, Calves
Movement pattern
Lateral Squat
Equipment
Dumbbell, Kettlebell
Difficulty
Intermediate
How to Perform
- Stand with the feet wide, toes pointing slightly out.
- Hold a light weight at the chest as a counterbalance if needed.
- Shift the weight to one side and sit down into that hip.
- Keep the other leg straight with the heel down and the toes up.
- Descend as far as you can control with the chest tall.
- Push back to the middle and repeat on the other side.
Coaching Cues
- Keep both heels on the floor.
- Sit into the hip rather than pushing the knee forward.
- Use the counterbalance to stay upright.
Common Mistakes
- Letting the working heel lift.
- Rounding the back at the bottom.
- Rushing between sides.
Progressions & Regressions
Progressions
Add load or increase depth.
Regressions
Hold a support, or reduce depth.
When to Use It
When to use
In warm-ups and as lateral strength and mobility work.
When not to use
With acute groin or knee pain.
Programming
3 sets of 6 to 8 reps per side.
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