What muscles does the Dumbbell Cossack Squat work?

The Dumbbell Cossack Squat mainly works the quads, adductors and glutes.

How many sets and reps of the Dumbbell 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 Dumbbell Cossack Squat?

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

Dumbbell Cossack Squat

Shift into a deep side squat over one bent leg while the other extends straight, then reverse across.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Adductors, Glutes
Equipment: Dumbbell
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 dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Cossack Squat work?: The Dumbbell Cossack Squat mainly works the quads, adductors and glutes.
What equipment do you need for the Dumbbell Cossack Squat?: A dumbbell.
How many sets and reps of the Dumbbell 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 Dumbbell Cossack Squat?: ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Program it for your clients

Coaches add the Dumbbell 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.