Cossack Squat

SquatBWKB

An ultra-wide-stance lateral squat where you shift weight fully into one hip while the opposite leg extends straight with the heel pivoting up. Builds deep hip/adductor mobility and single-leg strength simultaneously.

Demo: Exercise Library

Sets

3

Reps

6-8 per side

Rest

1:15

Contraindications

High demand on hip and adductor mobility and ankle range — regress depth substantially for those with limited mobility or groin injury history.

Setup

Stand in an ultra-wide stance, heels roughly at wingspan width, toes turned out 30-45 degrees.

Execution

  1. 1Shift weight and squat down into one side
  2. 2Let the straight leg's foot pivot on the heel, toes turning up
  3. 3Keep the working knee tracking over the middle toes
  4. 4Go as deep as mobility allows while staying tall
  5. 5Stand back to center and repeat on the other side

Key cues

  • Reach arms out for counterbalance
  • Working knee tracks over the middle toes
  • Pivot the straight leg on the heel
  • Go as deep as you can while staying tall
  • Control every inch of the descent

Common faults

  • Working knee caving inward
  • Losing balance and falling to the side
  • Insufficient hip mobility limiting depth (this is expected at first)
  • Rushing the movement instead of controlling it
  • Rounding the upper back

Tweaks

  • Hold a light kettlebell goblet-style for counterbalance
  • Regress to a Cossack sit onto a bench/box first
  • Use assisted holds (TRX or rack) while building mobility

Regressions

Lateral Lunge

Muscles

Primary: Adductors, Quadriceps, Gluteus Maximus

Secondary: Hip Flexors, Core, Ankles

Notes

A Russian/Eastern European kettlebell-sport staple, now widely adopted in general mobility and athletic development programs.

Sources

Attribution: StrongFirst