I'm interested in
Visual demonstration of the Cossack Squat exercise

Protected preview

Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Biceps Glutes Quadriceps
Secondary muscles
Calves
Equipment
Bodyweight
Exercise guide

Cossack Squat

3 steps Updated 29/08/2026

Cossack Squat is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).

Step by step

How to perform it

  1. Begin by standing with your feet wider than shoulder-width apart and your toes pointing slightly outward.
  2. Shift your weight to your right leg, bending your right knee while keeping your left leg straight. Lower your hips towards the floor, ensuring your right knee tracks over your right toes.
  3. Push through your right heel to return to the starting position, then repeat the movement on the left side by shifting your weight to your left leg and bending your left knee. Alternate sides for the desired number of repetitions.
Continue from here
Visual demonstration of the 4 Corners Side Step exercise 4 Corners Side Step Biceps · Glutes Visual demonstration of the Alternate Sprinter Lunge exercise Alternate Sprinter Lunge Biceps · Glutes Visual demonstration of the Alternating Lunge With Rotation exercise Alternating Lunge With Rotation Biceps · Glutes Visual demonstration of the Archer Step Back exercise Archer Step Back Shoulders · Biceps

Last updated: 29/08/2026

Back to all exercises
Cossack Squat

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.