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Upper Legs · Body Weight
Cossack Squat
Cossack Squat is an intermediate compound strength exercise that works the quads (upper legs), with the adductors and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Adductors · Adductor Magnus, Adductor Longus
- Calves · Gastrocnemius, Soleus
How to do Cossack Squat
- Begin by standing with your feet wider than shoulder-width apart and your toes pointing slightly outward.
- Shift your weight to your right leg, bending your right knee while keeping your left leg straight. Lower your hips towards the floor, ensuring your right knee tracks over your right toes.
- Push through your right heel to return to the starting position, then repeat the movement on the left side by shifting your weight to your left leg and bending your left knee. Alternate sides for the desired number of repetitions.
Form tips
- Focus on maintaining an upright chest and straight back to ensure proper form and prevent injury.
- Perform the movement with control, especially when shifting your weight and lowering your hips, to maximize muscle activation.
- Ensure your knee tracks over your toes during the squat to avoid unnecessary strain on your joints.
- Breathe steadily throughout the exercise, exhaling as you descend and inhaling as you return to the starting position.
Cossack Squat alternatives
More quads exercises
Cossack Squat FAQ
What muscles does Cossack Squat work?
Cossack Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Biceps Femoris). The adductors and calves work as secondary muscles.
What equipment do you need for Cossack Squat?
None. Cossack Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Cossack Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cossack Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Cossack Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cossack Squat?
Other exercises for the quads include Dumbbell Bench Squat, Barbell Jefferson Squat, Barbell Box Squat and Plate Squat Reach.
For developers
Use Cossack Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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