The Cossack squat is a wide-stance lateral squat that does double duty — it opens the inner thighs, hips and ankles while building real single-leg strength. Shift side to side, sink deep on one leg, and keep the other long. Here's how to do it, what it works, the mistakes to avoid, and how to program it.
The Cossack squat is a wide-stance lateral squat. From a stance much wider than shoulder width, you shift side to side, sinking into a deep bend on one leg while the other stays straight. That builds adductor, hip and ankle mobility in the straight leg and single-leg strength in the bending leg at the same time. It's a beginner-to-intermediate move: start with bodyweight, only go as deep as you can with the heel down and no pain, and use support if you need it.
The Cossack squat splits the work between the two legs: one bends and does the strength work, the other stays straight and gets the stretch. Getting to depth also asks a lot from the ankles and hips, which is what makes it such a useful mobility drill.
| Role | Area | What happens in the movement |
|---|---|---|
| Main stretch | Adductors (straight leg) | Lengthened as you sink away from the long leg |
| Strength | Quads & glutes (bending leg) | Drive you down and back up on one leg |
| Mobility demand | Ankle & hip (bending leg) | Must open up to let you reach a deep, heel-down position |
| Stabilizers | Core, feet | Keep you balanced through the side-to-side shift |
Step-by-step form. Warm up first, move smoothly, and only sink to a depth you can control with the heel down and no pain.
Scale it to your level or train the same pattern a different way:
The Cossack squat works as a warm-up, a mobility drill, or a lower-body accessory. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Warm-up / mobility | 2 × 5–8 / side | Bodyweight, slow and smooth to open the hips before leg day |
| Strength accessory | 3 × 6–10 / side | Add a light goblet load once bodyweight depth is comfortable |
| Frequency | 2–3× / week | Progress by adding depth, then reps, then a little load |
Read mobility for lifting and how to warm up to place it well. To keep opening the hips, work toward the middle split and build bottom-position comfort with the deep squat hold.
Log the Cossack squat in LiftHero — reps per side, depth notes, and any load you hold — and it keeps a history so you can watch your range and strength improve together. Drop it into a saved warm-up or leg-day routine and it's ready next session. LiftHero records what you log; it doesn't diagnose your form or replace a professional.
It trains the quads and glutes of the bending leg for single-leg strength, while stretching the adductors (inner thigh) of the straight leg. Reaching depth also demands ankle and hip mobility.
Both. The wide lateral position stretches the adductors, hips and ankles, while sinking deep on one leg builds single-leg strength and control — which is why it's a popular warm-up and accessory.
A heel that pops up usually points to limited ankle mobility or too wide a stance. Narrow up slightly, turn the toes out a touch, or hold support and elevate the heel until your ankles open up.
Hold a rack, pole or TRX for balance, sit to a box to limit depth, or elevate the bending heel on a small plate. Only go as deep as you can with the heel down and no pain.
Master the bodyweight version at a comfortable depth first. After that, a light kettlebell or plate held at the chest can act as a counterbalance, help you sit deeper, and add strength. Progress the load slowly.
Track your mobility and strength work, warm up right, and run a real program — free on iOS.
Download on theApp StoreFree to start · No interruptive ads · 14-day Hero trial
This guide is educational and not medical advice. Ease into flexibility work, warm up first, never force a stretch into pain, and see a professional for any injury.
By Meitar Lazimi, founder of LiftHero · Last updated July 10, 2026.