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Weighted Cossack Squats (Male)

A loaded lateral squat shifting side to side that builds adductor strength, hip mobility, and single-leg squat depth.

LegsOtherLateral squat
GoLightWeight mediaweighted-cossack-squats-male

Demonstration coming soon

Primary

AdductorsQuadriceps

Secondary

GlutesHamstringsCore

Equipment

Other

Pattern

Lateral squat

Setup

  1. 01Hold a kettlebell or dumbbell at the chest in a goblet position.
  2. 02Take a very wide stance with toes pointed slightly out.
  3. 03Brace the trunk and keep the chest tall.
  4. 04Distribute weight evenly before the first shift.

Execution

  1. 01Shift the hips toward one side and sit deep over that foot.
  2. 02Let the opposite leg straighten with the foot flat or toes lifted.
  3. 03Keep the chest up as you reach full depth on the working side.
  4. 04Push back through the working leg to the center, then squat to the other side.

Checkpoints

  • -The working heel stays flat on the floor at depth.
  • -Torso stays tall rather than folding over the thigh.
  • -The straight leg stays fully extended through the rep.
  • -The load stays close to the chest for counterbalance.

Common mistakes

  • -Letting the working heel pop off the floor.
  • -Rounding the back to get lower.
  • -Bouncing between sides without controlling the bottom.
  • -Using a load so heavy that depth or posture collapses.

Programming notes

  • -Use 2 to 4 sets of 5 to 8 reps per side with a light to moderate goblet load.
  • -Master unweighted Cossack squats to full depth before adding weight.
  • -Effective as squat-day mobility-strength work early in the session.

Related exercises

Barbell Side Split Squat

Barbell / Legs

Goblet Squat

Dumbbell / Legs

Barbell Lateral Lunge

Barbell / Legs

Curtsey Squat

Bodyweight / Legs

Almost there

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