How to Do the Cossack Squat
Intermediate legs exercise — bodyweight.
The Cossack Squat is an intermediate-level legs exercise that works several muscles together, led by the adductors, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Legs
- Primary muscle
- Adductors
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Type
- Compound
How to perform it
- 1Stand with your feet wider than shoulder-width, toes pointing slightly out.
- 2Shift your weight onto one leg and bend that knee to lower your hips toward that heel, keeping the other leg straight with its toes pointing up.
- 3Keep your chest up and heels down, then push back to center and repeat on the other side.
- 4Excellent for hip mobility, adductors, and single-leg strength.
How to program the Cossack Squat
- Do the Cossack Squat early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Cossack Squat alternatives
No space? These train the same adductors, grouped by what you have available.
Dumbbell or kettlebell
Easier and harder variations
The Cossack Squat is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
Harder — progress from it
What to pair it with
For a balanced session, pair the Cossack Squat with a move for the opposing muscles — the Bodyweight Hip Thrust (glutes) or the Curtsy Lunge (glutes). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Cossack Squat can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Cossack Squat automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Cossack Squat work?
The Cossack Squat primarily targets the adductors within the legs muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Cossack Squat?
None — the Cossack Squat is a bodyweight exercise you can do anywhere, no gym required.
Is the Cossack Squat a compound or isolation exercise?
The Cossack Squat is a compound exercise, working multiple joints and muscle groups at once. It's well suited to intermediate trainees.
How many sets and reps of the Cossack Squat should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Cossack Squat good for beginners?
The Cossack Squat is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Cossack Squat?
Good substitutes that train the same adductors include the Bodyweight Lunge (bodyweight), the Bodyweight Squat (bodyweight), the Dumbbell Lunges (dumbbell). Pick the one that matches the equipment you have.
Can I do the Cossack Squat at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
