What muscles does the Bodyweight Cossack Squat work?

The Bodyweight Cossack Squat mainly works the quads and adductors.

What equipment do you need for the Bodyweight Cossack Squat?

None: it is a bodyweight exercise.

How many sets and reps of the Bodyweight Cossack Squat?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Bodyweight Cossack Squat?

Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Bodyweight Cossack Squat

Shift into a deep lateral squat over one leg while the other stays straight, then transfer to the other side.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Adductors
Equipment: Bodyweight
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the quads, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Bodyweight Cossack Squat work?: The Bodyweight Cossack Squat mainly works the quads and adductors.
What equipment do you need for the Bodyweight Cossack Squat?: None: it is a bodyweight exercise.
How many sets and reps of the Bodyweight Cossack Squat?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Bodyweight Cossack Squat?: Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Program it for your clients

Coaches add the Bodyweight Cossack Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.