Cossack Squat
Lateral squat with one leg straight for hip mobility and adductors. It works mainly the quads, glutes and adductors, with help from the hamstrings and hip flexors.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Cossack Squat
- Stand with the feet wide apart and the toes pointing slightly out, chest up.
- Shift your weight to one side and sit down onto that leg as deep as you can, keeping the other leg straight with the toes turned up.
- Keep the heel of the bent leg on the floor and the chest up; go only as deep as the hips allow without rounding.
- Push through the heel to return to the middle and sit down to the other side; alternate or finish one side first.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Primary | Adductors | Adductores |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Hip flexors | Iliopsoas |
Muscle data from StrengthLog.
Why do it
- Range of motion prepared before you load it
- Joints warm and blood moving
- Better positions in the lifts that follow
Rep standards for Cossack Squat
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Cossack Squat by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Cossack Squat work?
It works mainly the quads, glutes and adductors, with help from the hamstrings and hip flexors.
How do you do Cossack Squat?
Stand with the feet wide apart and the toes pointing slightly out, chest up. Shift your weight to one side and sit down onto that leg as deep as you can, keeping the other leg straight with the toes turned up. Keep the heel of the bent leg on the floor and the chest up; go only as deep as the hips allow without rounding. Push through the heel to return to the middle and sit down to the other side; alternate or finish one side first.
How many reps of Cossack Squat is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.