Cossack Squats (Mobility)

Muscles Worked

Primary

Hip Flexors / Adductors

Secondary

QuadricepsGlutes

Quick Cues

1

Wide squat stance

2

Shift side to side

3

Keep heel flat on the working side

4

Go deeper each rep

Equipment Needed

Bodyweight

Stand with feet well outside shoulder-width, toes pointed slightly outward.
Shift your weight to one leg and squat down on that side.
Keep the squatting foot flat on the floor and that knee tracking over your toes.
Straighten the other leg out to the side with toes pointing up.
Sit as deep as your mobility allows.
Push through the squatting foot to return to center.
Repeat on the other side.
Repeat for the desired number of repetitions, alternating sides.

Common Mistakes

Not shifting the weight far enough to the side

Rounding the lower back

Letting the straight leg turn inward

Pro Tips

Shift side to side, fully bending one knee while straightening the other

Keep your heel down on the bent-leg side

This builds single-leg strength and hip mobility simultaneously

Your Progress

Variations

Lateral Lunge

Sumo Squat

Deep Squat Hold