How deep should I go in the descent?

Go as deep as you can while keeping your spine neutral and your heels flat. Most people find that their hip crease should ideally descend just below the knee.

Should the straight leg's toes point up or stay flat?

Either variation is acceptable, but rotating the toes of your straight leg toward the ceiling often allows for a deeper stretch in the adductors and better hip alignment.

Is this exercise safe for people with knee issues?

The landmine setup provides a counterbalance that can actually reduce shearing forces on the knee, but you should start with a limited range of motion to test your tolerance.

Landmine Cossack Squat: Form, Benefits, and Guide

Master the Landmine Cossack Squat to improve hip mobility and leg strength. Follow our expert guide for proper form and common mistakes to avoid.

How to Perform

Place one end of the barbell into a landmine attachment and stand facing the bar with your feet in a wide stance.
Cup the end of the barbell with both hands at chest height while maintaining a slight forward lean into the weight.
Shift your weight to one side by bending that knee and pushing your hips back while keeping the opposite leg perfectly straight.
Lower your hips as far as your mobility allows, keeping the heel of your working foot flat on the floor.
Drive through the midfoot of the bent leg to push yourself back up to the center starting position.
Maintain a tall chest and active core throughout the movement to prevent the barbell from pulling your torso forward.

Common Mistakes

Allowing the heel of the lateral foot to lift off the ground
Rounding the lower back due to excessive forward lean
Collapsing the knee of the working leg inward
Failing to keep the non-working leg fully extended

Muscles Worked

Primary movers

Quads

Stabilizers

Adductors
Glutes
Hamstrings
Core

Related Guides

Quads · Legs