Dumbbell Cossack Squats
Description
The dumbbell Cossack squat is a loaded lateral squat where you shift your weight onto one leg and squat down deeply while the other leg extends straight to the side. Holding a dumbbell at your chest adds resistance and helps counterbalance the load. This builds single-leg strength, hip and ankle mobility, and adductor flexibility all at once.
Muscle Group
Equipment Required
Dumbbell Cossack Squats Instructions
- Stand with your feet wider than shoulder width, toes pointed slightly out. Hold a dumbbell vertically at your chest with both hands.
- Shift your weight onto your right leg and squat down onto it, keeping your left leg straight with the heel on the floor.
- Allow your left toes to lift up so your foot rests on its heel as you descend.
- Squat deeply on your right leg until you feel a strong stretch in the inner thigh of your left leg.
- Keep your chest tall and the dumbbell close to your body throughout.
- Drive through your right heel to stand back up to the starting position.
- Repeat on the other side, alternating with each rep or completing all reps on one side first.
- Aim for 8 to 12 reps per side.
Dumbbell Cossack Squats Form & Visual
Dumbbell Cossack Squats Benefits
- Builds single-leg strength through a full range of motion
- Improves hip and ankle mobility
- Stretches the adductors under load
- Develops balance and stability
- Corrects left-right imbalances
- Excellent prep for deep squat positions
- Strong carryover to athletic lateral movement
Dumbbell Cossack Squats Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors (working leg and stretched leg)
- Hamstrings
- Core stabilizers
Dumbbell Cossack Squats Variations & Alternatives
- Cossack Squat
- Goblet Squat
- Side Lunge
- Kettlebell Cossack Squat
