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Exercise 3643 · REF GWoKnIm

Weighted Cossack Squats (male) exercise animation

Weighted Cossack Squats (male)

Category
Upper Legs
Equipment
Weighted
Target
Glutes

The cossack squat shifts weight fully onto one leg while the other stays extended to the side, demanding serious hip mobility along with strength — adding external weight only increases both demands at once. It's a good complement to standard squats for anyone whose hips or adductors are tight, since the deep lateral position forces mobility that a straight-ahead squat never asks for. Keep the working foot flat on the ground through the full range rather than letting the heel lift.

How to Do the Weighted Cossack Squats (male)

  1. Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
  2. Hold a weight in front of your chest with both hands.
  3. Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight.
  4. Go as low as you can while maintaining balance and keeping your chest up.
  5. Push through the heel of the bent leg to return to the starting position.
  6. Repeat on the other side, alternating between legs.

Muscles Worked

The Weighted Cossack Squats (male) primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have weighted? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Weighted Cossack Squats (male) work?
The Weighted Cossack Squats (male) primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Weighted Cossack Squats (male)?
The Weighted Cossack Squats (male) is done with a weighted.
What's a good alternative to the Weighted Cossack Squats (male)?
If you don't have access to a weighted, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.