How deep should I go in a Cossack squat?

You should go as deep as you can while keeping your weighted heel flat on the floor and your spine neutral. For some, this means hip crease below the knee; for others, it may be a partial range until mobility improves.

Is this different from a side lunge?

Yes, while similar, the side lunge usually involves stepping out and back to center. The Cossack squat uses a fixed wide stance and emphasizes a deeper range of motion with the straight leg's toes pointed up.

What if I cannot keep my heel down?

This usually indicates limited ankle mobility. You can reduce your depth, hold onto a sturdy object for balance, or place a small weight plate under your heel until your dorsiflexion improves.

How can I make this exercise harder?

Once bodyweight repetitions are comfortable, hold a kettlebell or dumbbell in the goblet position at chest height to increase the resistance and core demand.

Cossack Squat Guide: Form, Benefits, and Mobility Tips

Master the Cossack squat to improve hip mobility and leg strength. Follow our expert guide for proper form, common mistakes, and beginner tips.

How to Perform

Stand with your feet in a very wide stance, at least double shoulder-width apart, with your toes pointed slightly outward.
Shift your weight to your right leg while keeping your left leg completely straight and locked at the knee.
Descend by pushing your hips back and bending your right knee as deeply as your mobility allows.
Rotate your left foot upward onto the heel so the toes point toward the ceiling as you reach the bottom of the movement.
Keep your torso as upright as possible and maintain a flat back throughout the descent.
Drive through the heel of the planted right foot to return to the initial wide standing position.
Repeat the movement on the opposite side to complete one full repetition.

Common Mistakes

Allowing the heel of the working foot to lift off the ground.
Rounding the lower back or collapsing the chest forward.
Failing to keep the non-working leg fully extended.
Moving too quickly and losing control of the knee tracking.

Muscles Worked

Primary movers

Adductors

Stabilizers

Quadriceps
Glutes
Hamstrings
Core

Related Guides

Adductors · Legs