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Upper Legs · Dumbbell
Dumbbell Cossack Squats (Version 2)
Dumbbell Cossack Squats (Version 2) is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and glutes assisting. It needs a dumbbell. 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
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Adductors · Adductor Magnus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
How to do Dumbbell Cossack Squats (Version 2)
- Stand with your feet wider than shoulder-width apart, holding a dumbbell close to your chest between your palms, with your elbows bent facing down.
- Shift your weight to your right leg and bend your right knee, lowering your body into a squat position while keeping your left leg straight and your left foot flat on the floor.
- Push through your right heel to return to the starting position and repeat the movement on the other side. Alternate sides for the desired number of repetitions.
Form tips
- Ensure your knees track over your toes to avoid placing unnecessary stress on your joints.
- Start with a lighter weight if you're new to the exercise, gradually increasing the load as you become more comfortable with the movement.
- Keep your chest up, back straight, and dumbbell close to your chest as you lower yourself.
Dumbbell Cossack Squats (Version 2) alternatives
More quads exercises
Dumbbell Cossack Squats (Version 2) FAQ
What muscles does Dumbbell Cossack Squats (Version 2) work?
Dumbbell Cossack Squats (Version 2) mainly works the quads in the upper legs (Quadriceps Femoris and Adductor Magnus). The hamstrings and glutes work as secondary muscles.
What equipment do you need for Dumbbell Cossack Squats (Version 2)?
You need a dumbbell.
How many sets and reps of Dumbbell Cossack Squats (Version 2) 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 Dumbbell Cossack Squats (Version 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Cossack Squats (Version 2) 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 Dumbbell Cossack Squats (Version 2)?
Other exercises for the quads include Kettlebell Sumo Squat (Version 2), In and Out Squats Jump Bodyweight (2), Kettlebell Squats and Bodyweight Squats.
For developers
Use Dumbbell Cossack Squats (Version 2) 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_MHEBLL" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_MHEBLL", "name": "Dumbbell Cossack Squats (Version 2)", "model": "male", "target": "Quads", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_MHEBLL/mp4-720.mp4?…", "poster": "https://…/ex_MHEBLL/poster.jpg?…" } }