Cossack Squat

AdductorsBodyweight

The Cossack squat opens up hip mobility, fires up your adductors, and builds lateral leg strength in deep ranges of motion.

How to do it

1Take a wide stance with feet well past shoulder-width and toes flared slightly out.

2Shift your weight to one side, bending that knee into a deep squat while keeping the opposite leg straight with heel grounded and toes pointed up.

3Sink your hips as low as possible while keeping your chest high, flat spine, and working knee tracking over your toes.

4Hold your hands out front or clasped at your chest to balance.

5Drive off your working heel to return smoothly to the center position.

6Repeat on the opposite side.

Common mistakes

Rounding your spine or collapsing your chest forward.

Letting your working heel lift off the ground.

Letting your knee cave inward instead of tracking over your toes.

Dropping down uncontrolled into the bottom position.

Breathing

Inhale as you drop down into the side squat. Exhale as you drive back up to center.

Make it harder or easier

To simplify: sit back onto a low box or hold onto a pole for support.

To progress: hold a dumbbell Goblet-style at chest height or keep your trailing foot flat on the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.