Male

Cossack Squat

Muscles involved

Quadriceps

Glutes

Adductor

The cossack squat is a fantastic exercise to open up your hips and build lateral strength using just your body weight. To get the best response from your quads, glutes, and adductors, you need to pay close attention to proper execution and avoid common pitfalls. A frequent mistake is letting the heel of the supporting foot lift off the ground or rounding your back as you lower your hips. By focusing on keeping your supporting foot flat and your chest tall, you safeguard your knees and achieve a deep, effective stretch in the straight leg. Avoiding these errors ensures true hip mobility, balanced joint health, and resilient legs.

How to do it

1. Stand with your feet wide apart, toes pointed slightly outward, and hold your hands together in front of your chest for balance. 2. Shift your weight onto your right leg and bend your right knee, lowering your hips towards the floor, while keeping your left leg straight. 3. Pause at the bottom of the squat, feeling a stretch in your left inner thigh. 4. Push through your right foot to return to the center starting position, then repeat on the opposite side.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your chest up and back straight to avoid rounding your spine. - Shift your weight onto your heel as you lower into the squat on one side. - Only go as deep as your mobility allows without your heel lifting off the floor. - Push through the heel of your working leg to return to the center.