Skill Level
Beginner
Equipment
None
Target
Hips
Also Helps
Knee & Ankle
The Cossack Squat is a fantastic hip, knee, and ankle mobility exercise that requires no equipment and can be modified for any fitness level.
How To Do The Cossack Squat
- Settle into a deep squat with your butt on your heels.
- Extend one leg.
- Push up to a standing position, then alternate back and forth lowering yourself to each side.
Common Mistakes
- Try to keep your back upright.
- Extended leg stays straight.
- Make sure your knee doesn’t cave inward!
Exercise Variations
To target your hamstrings for the stretched leg, raise your toes into the air.
To target your adductors (inner thigh), keep your toes on the floor.
Exercise Progressions
Once you’ve mastered the standard Cossack Squat, add weight!
Exercise Regressions
If the standard Cossack Squat is too difficult, or your hips can’t get that low just yet, use a chair or stick to provide balance.
Once you’re able to get low enough without assistance, place your hands on the ground to provide support until you’re strong enough to do the regular Cossack Squat.
And that’s it!
