Dumbbell Cossack Squats
Description
The dumbbell cossack squats are a deep lateral squat performed with weight shifted to one side at a time while holding a dumbbell at chest level. The pattern builds adductor strength, hip mobility, and unilateral leg strength. It is a staple of athletic and mobility-focused training.
Muscle Group
Equipment Required
Dumbbell Cossack Squats Instructions
- Stand with feet wider than shoulder-width, holding a dumbbell at chest level.
- Point your toes slightly out.
- Brace your core and keep your chest up.
- Shift your weight to your right side and squat down on the right leg.
- Keep the left leg straight with the toe pointed up if possible.
- Lower until your right thigh is roughly parallel to the floor.
- Drive up and through to the other side, transferring weight to the left leg.
- Continue alternating sides.
Dumbbell Cossack Squats Form & Visual
Dumbbell Cossack Squats Benefits
- Builds adductor strength
- Improves hip mobility
- Develops unilateral leg strength
- Useful for athletic training
- Hits the inner thighs hard
- Improves balance and stability
Dumbbell Cossack Squats Muscles Worked
- Quadriceps
- Adductors
- Gluteus maximus
- Hamstrings
Dumbbell Cossack Squats Variations & Alternatives
- Cossack Squat
- Goblet Cossack Squat
- Side Lunge
- Sumo Squat
