Weighted Cossack Squats
Description
The weighted Cossack squat is a lateral squat performed holding a kettlebell, dumbbell, or weight plate at your chest. You squat to one side while keeping the opposite leg extended straight, alternating sides. It builds adductor flexibility and strength, single-leg quad strength, and hip mobility. It is named after the Russian Cossack dance from which it originates.
Muscle Group
Equipment Required
Weighted Cossack Squats Instructions
- Stand with feet much wider than shoulder-width, toes turned out slightly. Hold a kettlebell or dumbbell at your chest (goblet position).
- Shift your weight to the right by bending your right knee. Keep your left leg straight with the heel down.
- Lower your body to the right side. Drop as low as your flexibility allows.
- Your right foot may lift to the heel as you go deep — that’s fine. Left toes can point up.
- At the bottom, your right thigh is parallel or below, and left leg is fully extended.
- Drive through your right foot to stand back up. Keep the weight at your chest.
- Shift to the left and squat down on the left side.
- Continue alternating for the desired reps. Use moderate weight.
Weighted Cossack Squats Form & Visual
Weighted Cossack Squats Benefits
- Builds adductor strength and flexibility
- Develops single-leg quad strength
- Improves lateral hip mobility
- Trains balance and coordination
- Carries over to lateral athletic movements
- Useful for combat sports conditioning
Weighted Cossack Squats Muscles Worked
- Quadriceps (squat side)
- Adductors (extended leg, stretched and loaded)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Weighted Cossack Squats Variations & Alternatives
- Bodyweight Cossack Squat
- Sumo Squat
- Dumbbell Sumo Squat
- Kettlebell Cossack Squat
- Weighted Lateral Lunge
- Cossack Squat with Pause (3-sec hold)
