What you'll gain

• Trains strength in the frontal plane that forward facing leg work misses.

• Loads the adductors and hamstrings of the extended leg through a long stretch.

• Builds hip, knee and ankle range that carries over to every squat pattern.

Step-by-Step Instructions

1. 1

   Stand with your feet well outside shoulder width and toes pointing forward.

2. 2

   Brace your abdominals and lift your chest tall.

3. 3

   Shift your weight over one leg and bend that knee, sitting the hips back and down.

4. 4

   Keep the other leg straight and let its foot roll onto the heel with the toes up.

5. 5

   Descend only as far as your hips and ankles allow with the loaded heel flat.

6. 6

   Push through the bent leg to return to center, then repeat on the other side.

Common Mistakes

• Arching the lower back to reach depth, which loads the lumbar spine instead of the hips.

• Letting the heel of the squatting leg lift, which is an ankle mobility limit, not a strength one.

• Bending the extended leg, which removes the adductor and hamstring stretch.

• Rushing the transition between sides, which loses control at the deepest position.

About This Exercise

The Cossack squat takes a wide stance and shifts the whole body over one leg. That leg goes into deep hip, knee and ankle flexion while the other stays straight with the foot rolled onto its heel, which puts the inner thigh and hamstring of the extended leg under a long stretch. Because the movement runs side to side rather than front to back, it trains the frontal plane that most leg exercises leave alone. It demands real hip, knee and ankle range, so depth should follow available mobility rather than being forced. For a library this is the frontal plane strength and mobility clip that squats and lunges do not cover. It fits bodyweight programs, warm up and mobility flows, and athletic prep content where lateral hip range and adductor strength are the goal.

Looking for an exercise animation collection for your app, coaching platform, or content workflow? MoveKit gives you consistent quality across every movement so your product feels cohesive from first launch through scale.

Build faster with related MoveKit resources