Question 1

What is a Cossack squat?

Accepted Answer

A Cossack squat is a lower-body exercise in which you lower your body into a deep squat on one leg while extending the other leg straight out to the side with the toes pointing upward. It emphasizes lateral movement and improves lower-body strength, mobility, and balance.

Question 2

What muscles does the Cossack squat work?

Accepted Answer

The Cossack squat primarily works the quadriceps, glutes, hamstrings, adductors (inner thighs), calves, and core muscles. It also strengthens the stabilizing muscles of the ankles and hips, which are essential for joint health and athletic performance.

Question 3

How do you do a Cossack squat properly?

Accepted Answer

Start with your feet wide apart and your core engaged. Shift your weight onto one leg, bending deeply into a squat while keeping the opposite leg extended straight with toes up. Keep your torso upright, your squatting foot flat on the ground, and push through your heel to return to the starting position before switching sides.

Question 4

What are common mistakes when doing a Cossack squat?

Accepted Answer

Common mistakes include leaning the torso too far forward, lifting the heel of the squatting foot, letting the knee collapse inward, and rushing through the movement. Focus on slow, controlled reps and maintaining an upright chest for best results.

Question 5

How can you improve your Cossack squat?

Accepted Answer

Improving your Cossack squat involves working consistently on hip, hamstring, and ankle mobility. Practicing assisted variations, such as holding onto a band or TRX strap, can also help develop balance and flexibility until you can perform deeper, unassisted squats with proper form.

Question 6

Why is it called a Cossack squat?

Accepted Answer

The exercise is named after the Cossacks, a group of Eastern European warriors known for their agility, strength, and distinctive dance movements, which often included deep, lateral squatting motions similar to the Cossack squat.

Question 7

What’s the difference between a Cossack squat and a traditional squat?

Accepted Answer

A traditional squat involves vertical, bilateral movement where both legs work together. The Cossack squat, however, introduces a side-to-side, single-leg focus that challenges balance, flexibility, and strength unilaterally, offering additional functional benefits often overlooked in standard squats.

Question 8

Is the Cossack squat good for beginners?

Accepted Answer

While the Cossack squat can be challenging, beginners can absolutely benefit from it by starting with shallow depth and using supports for balance. Over time, practicing this movement can dramatically enhance flexibility, strength, and movement control.

Question 9

Cossack Squat vs. Lateral Lunge: What’s the Difference?

Accepted Answer

While the Cossack squat and the lateral lunge look similar, they serve slightly different purposes. In a Cossack squat, you move slowly and deeply into a squat position over one leg, keeping the opposite leg fully extended with toes pointing upward. The focus is on mobility, flexibility, and controlled strength, especially through the hips, groin, and ankles.

On the other hand, a lateral lunge typically involves stepping out to the side into a lunge position, then pushing back to the starting position. It emphasizes dynamic strength, power, and coordination rather than static flexibility.

Both exercises are valuable, but the Cossack squat is better for developing deep hip mobility and single-leg stability, while the lateral lunge is ideal for building explosive side-to-side strength and agility.

Exercises

Cossack Squat: Benefits, Muscles Worked, How to Do, Safety

Lunges: Benefits, Muscles Worked, How to Do, Variations

Curtsy Lunges: Benefits, Muscles Worked, & How to Do

Goblet Squats: Benefits, Muscles Worked, How to Do & More!

Mountain Climber Exercise: Benefits, Muscles Used, How to Do