Quads
Cossack Squat
The Cossack Squat is a strength exercise with no equipment for your quads. Share of the load in the Zulta muscle model: adductors 19%, gluteus maximus 17% and quads (vastus lateralis) 14%.
How to do it
- Stand with the feet about twice shoulder-width, toes turned slightly out.
- Shift your weight to one side and bend that knee, sitting down over the heel.
- Let the other leg straighten with the toes pointing up and the heel on the floor.
- Lower as deep as you can while the bent-leg heel stays down, arms reaching forward for balance.
- Push back up through the bent leg and move across to the other side.
Tips
- Keep the chest up and the arms forward as a counterweight.
- Move slowly and own each depth before going lower.
Common mistakes
- Lifting the heel of the working foot.
- Rounding the back to reach deeper.
- Letting the working knee cave inward.
Muscles worked by the Cossack Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A side lunge stretches and loads the adductors of the straight leg. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Cossack Squat alternatives
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Cossack Squat work?
Mainly the adductors, gluteus maximus and quads (vastus lateralis). The quads (vastus medialis), gluteus medius and quads (rectus femoris) assist.
Is the Cossack Squat good for beginners?
The Cossack Squat is rated intermediate. If you are new, learn the Dumbbell Lateral Lunge first and build up from there.
What is a good alternative to the Cossack Squat?
For example the Dumbbell Lateral Lunge, Kettlebell Lateral Lunge and Smith Machine Lateral Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Cossack Squat harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.