What muscles does the Bodyweight Cossack Squat Hold work?

The Bodyweight Cossack Squat Hold mainly works the adductors and quads.

What equipment do you need for the Bodyweight Cossack Squat Hold?

None: it is a bodyweight exercise.

How many sets and reps of the Bodyweight Cossack Squat Hold?

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 Hold?

Cable Hip Adduction, Cable Standing Hip Adduction, Dumbbell Cossack Squat Loaded and Machine Hip Adduction work the same main muscle.

Bodyweight Cossack Squat Hold

Sink into a deep side lunge over one bent leg and hold to open the hips and load the adductors.

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Demo video from YouTube, played in its own player.

Muscles worked: Adductors, Quads
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.

Alternatives

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

Questions

What muscles does the Bodyweight Cossack Squat Hold work?: The Bodyweight Cossack Squat Hold mainly works the adductors and quads.
What equipment do you need for the Bodyweight Cossack Squat Hold?: None: it is a bodyweight exercise.
How many sets and reps of the Bodyweight Cossack Squat Hold?: 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 Hold?: Cable Hip Adduction, Cable Standing Hip Adduction, Dumbbell Cossack Squat Loaded and Machine Hip Adduction work the same main muscle.

Program it for your clients

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

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