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One move

Cossack Squat

Strength Mobility Lower body

How to read ahead. Do to go one move at a time.

Wide lateral squat that drops deep to one side while the other leg stays long. Excellent for inner thighs, hips, and mobility in one move.

Option. Hold onto a doorframe or chair for balance. Keep the range smaller at first and only go deeper when control is solid.

Show the steps
  1. 1

    Stand with feet much wider than shoulder-width, toes slightly turned out.

  2. 2

    Shift your weight to one side, bending that knee and sitting the hips back and down.

  3. 3

    Keep the other leg mostly straight, toes pointing up if comfortable.

  4. 4

    Go as low as you can while keeping the working heel down and chest proud.

  5. 5

    Drive through the working foot to return to center, then repeat to the other side.

  6. 6

    Move slowly — quality over depth.

Cossack Squat

  • Opens the hips and strengthens the inner thighs in a deep, functional range
  • Builds lower-body strength and mobility at the same time
  • Looks impressive once you own it, but starts accessible

Cossack Squat

Lower body

Move type

Strength Mobility

Targets

Inner thighs Quads Glutes Hip flexors

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The exercises on this website are general fitness ideas, not medical advice. Listen to your body, ease off if something feels sharp or wrong, and stop if you feel dizzy, faint, or short of breath. Talk to a doctor if you have any concerns.

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