Build Strength and Mobility with Cossack Squats

The Cossack squat is a squat variation that is severely underappreciated. Unlike traditional squats, which move through the sagittal plane, the Cossack squat is a frontal-plane exercise.

In layman’s terms, the Cossack squat entails moving from side to side. This exercise can be great for a variety of reasons, and it’s one of the squat variations that I rarely see lifters regularly program.

This variation will not only build your adductors, quads, and glutes, but it can also be great for passively working and improving your lower-body mobility.

Overview

• Experience Level: Beginner/Intermediate
• Equipment Needed: Dumbbell, Kettlebell, Barbell
• Exercise Type: Lateral Squat
• Similar Variations: Lateral Lunge, Frontal Plane Landmine Swings

Alternating Dumbbell Bench Press Muscles Trained

• Primary Muscles: Quads, Adductors, Glutes
• Secondary Muscles: Calves, Tibialis Anterior

How To Cossack Squat

Step 1: Set Up Correctly

To start your Cossack squats, you’ll stand with your feet spread apart in a splits-like position. How spread will be relative to your anatomy, mobility, and goals with this exercise.

I typically recommend setting up to where you feel a light stretch on the hips and adductors but it doesn’t feel overly uncomfortable. If you’re standing too wide then you may limit your range of motion in this exercise.

Step 2: Start the Descent

Decide which side you’re going to start on, then begin to descend laterally. Break at the knee and hip simultaneously and think about moving in a lateral direction. This can help prevent you from twisting.

You can leave your opposing foot down or turn it up, depending on what’s most comfortable for you. I like to turn my foot because it feels more natural for me to do this exercise. This is a personal preference.

Step 3: Sink Into the Hips

As you continue to descend, recognize when you start to feel your range of motion running out. Keep your weight balanced on the grounded foot you’re squatting on and sink into your hips.

Let your knee track forward, and think about maintaining your weight over the center of your foot. This will help with balance and prevent you from twisting your hips to achieve more range of motion.

Step 4: Drive Through the Floor and Stand

As you stand back up, drive through your foot with a balanced amount of pressure. Let your knee track naturally and avoid forcing it to “stay out” or track in a singular pattern.

It’s normal for the hips and knee to move through a little internal rotation as you ascend back up in this exercise. At the top, squeeze your glutes and repeat these steps for your next rep.

My Coaching Tips

If you’re brand new to this squat variation,, prepare yourself for these to feel pretty awkward and foreign as you get used to them. Below are some tips that I give my clients for Cossacks.

1. Work with the range of motion you have. Don’t force “more” range of motion if it causes you to compromise form. Your range of motion will increase with consistent exposure so work with what you have and ease into this exercise.
2. Use your weight as a counterbalance. If you’re losing balance during Cossack squats, try to use your weight as a counterbalance. For example, if you’re doing a goblet Cossack squat, don’t be afraid to hold the kettlebell out more if it helps you balance.
3. Use feet positions that feel best for you. Don’t box yourself into only using a singular foot position for your Cossack squats. If it feels better for you to perform these with the toes angled out, then do so.
4. Perform one leg at a time or go one for one. Some lifters prefer performing all of their reps on one side and then working the next leg while others like going 1:1 with their reps. This is the dealer’s choice.

Having Trouble With Range of Motion?

If you’re finding it hard to achieve a good range of motion with your Cossack squats, I suggest elevating your heels. You can use wedges or a pair of weightlifting shoes to achieve this.

When we elevate our heels, we’ll put our knees in an environment that feeds better into forward translation. In short, heel elevation helps us achieve more depth by letting our knees track more forward while feeling more “stable” and balanced.

When to Use Heel Elevation for Cossack Squats

• You need help with your mobility and range of motion. If you find that you can’t perform this exercise whatsoever, then try elevating the heels to see if you can get a little more range of motion.
• You’re working around knee injuries. I’ll elevate my heels when I’m working around cranky quad tendons. Doing so allows me to take some pressure off my knees and strategically load the tendons better.
• You keep falling backward with your Cossack squats. If you’re too hip-dominant with your Cossack squats, then elevate your heels. It will be a game changer for you in this context.

Takeaway Thoughts

The Cossack squat is an awesome exercise for training your squat pattern in the frontal plane. Very rarely do we squat side to side, and the Cossack squat can help give us this exposure.

This movement can be great for training the quads, and adductors and athletes can find that it has a nice positive carryover in most sports.

If you have additional questions about this exercise, drop a comment below or reach out to me via Instagram (@jake_boly or @that_fit_friend).