# Cossack Squat

URL: https://heatsy.app/ex/cossack-squat

Also known as: Side-to-Side Squat, Lateral Deep Squat, Cossack Squats, Cossack Lunge, Lateral Cossack Squat, Cossack Side Squat

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Adductor Magnus
- Helps: Gluteus Medius, Adductor Longus, Adductor Brevis, Gracilis
- Holds: Erector Spinae, Rectus Abdominis, Tibialis Anterior

## Technique

1. Stand with your feet very wide, toes turned slightly out.
2. Shift your weight to one side and squat down on that leg, keeping the heel flat.
3. Straighten the other leg and turn its toes up toward the ceiling.
4. Push back up to the middle and repeat on the other side.

### Cues

- Sit down into the hip rather than bending forward.
- Keep the working heel flat on the floor.
- Go only as deep as you can with a straight back; hold a light weight in front for balance if needed.

### Common mistakes

- Lifting the heel of the bending leg.
- Rounding the back to get lower.
- Letting the working knee collapse inward.

## Variations

- [Weighted Cossack Squat](https://heatsy.app/ex/weighted-cossack-squat)

## Alternatives

- [Walking Lunge](https://heatsy.app/ex/walking-lunge)
- [Goblet Squat](https://heatsy.app/ex/goblet-squat)