How to Do Cossack Squat

Cossack Squat is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cossack Squat

  1. 01Stand with a very wide stance and toes pointed slightly outward.
  2. 02Shift the weight to the right leg, bending the right knee and sitting the hips back.
  3. 03Keep the left leg completely straight, rotating the left foot so the toes point toward the ceiling.
  4. 04Descend until the right thigh is below parallel while keeping the chest upright.
  5. 05Push through the right mid-foot to return to the center standing position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cossack Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the heel of the squatting leg flat on the floor; if it lifts, reduce the depth of the lateral descent.

Same coaching engine used inside the A90 app

05 / FAQ

Cossack Squat questions

What muscles does Cossack Squat work?

Cossack Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Cossack Squat correctly?

Stand with a very wide stance and toes pointed slightly outward. Shift the weight to the right leg, bending the right knee and sitting the hips back. Keep the left leg completely straight, rotating the left foot so the toes point toward the ceiling. Descend until the right thigh is below parallel while keeping the chest upright. Push through the right mid-foot to return to the center standing position.

What is the A90 coach tip for Cossack Squat?

Keep the heel of the squatting leg flat on the floor; if it lifts, reduce the depth of the lateral descent.

Is Cossack Squat suitable for beginners?

Cossack Squat is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Cossack Squat?

No. Cossack Squat is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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