Legs
Cossack Squat
A high-performance movement for building lateral strength, improving hip mobility, and strengthening the adductors.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.