Primary muscles: Glutes, inner thighs
Secondary muscles: Hips, quads, hamstrings, calves
Equipment: No equipment
Cossack Squat Instructions
1. Stand with your feet in a wide stance and with your toes pointing out to the sides.
3. Squat to the right, going as low as it feels comfortable.
4. Return to the starting position and repeat on the left side.
Proper Form And Breathing Pattern
Tighten your core, keep your back straight at all times, and maintain your knees in line with your toes. Breathe in as you squat, and keep both heels on the floor. Exhale as you push through the heels to return to the starting position.
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Exercise Benefits
The cossack squat improves the hips’ range of motion, strengthens the core, and sculpts the legs and glutes. This exercise also helps to build muscle endurance and increases your flexibility and mobility.
Cossack Squat Demonstration
Sets And Reps
Start with sumo squats and side lunges, to acquire proper exercise form. Once you’re ready to increase the challenge, add 2 or 3 sets of 10 to 16 cossack squats to your lower body routines.
Calories Burned
To calculate the number of calories burned doing the cossack squat, enter your weight and the duration of the exercise:
Related Lower Body Exercises
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Alternating dumbbell swing
Diamond kicks
Wall bridge
Heel beats
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