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Legs · Dumbbell

Cossack Squat

How to do the cossack squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Animated demonstration of the Cossack Squat
Equipment
Dumbbell
Difficulty
Intermediate
Logged as
Weighted reps
Movement
Squat
Mechanic
Compound
Find more:Quads exercisesDumbbell exercises

How to do it

Stand with feet wide, shift weight to one leg while keeping the other straight. Sink into a deep squat on the loaded leg, alternating sides.

  1. 1You should feel a deep stretch in the inner thigh of the straight leg
  2. 2The bent leg's glutes and quads are driving you up and down
  3. 3Keep your heel grounded and chest proud throughout the movement

Common mistakes

  • Don't round your lower back or let your spine collapse
  • Avoid lifting your heel off the floor
  • Don't let your knee cave in, track it over your toes

Muscles worked

The cossack squat mainly works the quads, glutes, and adductors, with the hamstrings, lower back, upper abs, and calves assisting.

  • QuadsPrimary
  • GlutesPrimary
  • AdductorsPrimary
  • HamstringsSupport
  • Lower BackSupport
  • Upper AbsSupport
  • CalvesSupport

Cossack Squat strength standards

See how your cossack squat ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

  • Bronzee1RM35 lb
  • Silvere1RM62.5 lb
  • Golde1RM102.5 lb
  • Platinume1RM145 lb
  • Diamonde1RM170 lb
  • Champione1RM192.5 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the cossack squat for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Get Kovo freeEstimate your 1RM

More quads exercises

See all quads exercises →

Last reviewed April 2026.