Cossack Squat
The Cossack squat is a bodyweight squat variation that targets hip mobility and leg strength.
- 45 secDuration
- 1 × 16Reps
- No equipmentEquipment
Muscles Targeted
- Hip
- Hamstring
- Quad
How to Perform
- Stand wide, toes slightly out.
- Shift weight to one leg, bend knee.
- Keep other leg straight, foot flat.
- Lower hips as far as comfortable.
- Push up to starting position.
- Alternate sides, maintain balance.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Kneeling Hip Flexor Stretch
gentleA stretch to increase flexibility in the hip flexors.
- Hip
- Quad
_Hips.jpg)
Squat
moderateA fundamental exercise for lower body strength and mobility.
- Quad
- Glutes
- Hamstring
_Hips_.jpg)
Barbell Deadlift
challengingLift a barbell from the floor by extending your hips and knees.
- Glutes
- Hamstring
- Lower back