Cossack Squat

mobilizehipintermediateHip adductors (open split)

Content last reviewed: 2026-07-06

Cossack Squat — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Stand in a wide stance with toes slightly out, chest up and arms forward for balance.
Keep weight even, then shift over one bent leg and sink deep.
Keep the other leg straight with the toe pointing up.
Keep the bent-leg heel down throughout.
Feel the stretch in the straight-leg groin, then return and switch sides.

Form cues

Bent-leg heel stays flat on the floor
Straight leg stays straight with toe up
Chest tall — don't collapse forward

Dosage

Frequency: 3–4×/week
Volume: 2–3 sets × 5–8 reps each side
Tempo: controlled
Go only as deep as the heel stays down.

Muscles worked

hip adductors — anatomical illustration — hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

quadriceps — anatomical illustration — quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hip adductors

Strengthens: quadriceps, gluteus maximus

Target muscles

Hip Adductors Quadriceps Gluteus Maximus

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the Hamstrings Foam Roller Thoracic Extension Supine Knee Hug & Posterior Pelvic Tilt