TRX Cossack Squat

SquatTRX

A side-to-side lateral squat using the TRX for balance assistance, shifting weight fully onto one bent leg while the other leg extends straight to the side — builds hip mobility, adductor strength, and single-leg control simultaneously.

Demo: TRX TV

Sets

3

Reps

8-10 per side

Rest

1 min

Contraindications

Knee or hip impingement — reduce depth to a comfortable range.

Setup

Face the anchor holding both handles, feet set wide (wider than shoulder width), toes turned slightly out.

Execution

  1. 1Shift your weight onto one leg, bending that knee deeply while the other leg stays straight
  2. 2Keep the straight leg's foot flat or heel slightly lifted depending on mobility
  3. 3Use the TRX for light balance support, not to pull yourself through the movement
  4. 4Drive back to center and repeat to the other side

Key cues

  • Wide stance before you start
  • Chest stays tall, don't collapse forward
  • Trailing leg stays straight and active, not passive
  • Use the straps for balance only

Common faults

  • Trail leg bending instead of staying straight
  • Trail hip internally rotating instead of staying stacked
  • Leaning too heavily on the TRX
  • Losing balance due to too narrow a stance

Tweaks

  • Reduce depth if hip/ankle mobility is limited
  • Progress to a side-to-side flow without pausing at center
  • Add a pulse at the bottom for extra time under tension

Regressions

TRX Assisted Squat

Progressions

TRX Assisted Lateral Lunge

Muscles

Primary: Quadriceps, Adductors, Glutes

Secondary: Hip Flexors, Core

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. For lateral/single-leg squats, the intensity lever is how much you lean on the straps for support — reduce reliance over time to build true unassisted Cossack squat strength.

Sources

Attribution: TRX Training