What muscles does the Dumbbell Cossack Squat Loaded work?

The Dumbbell Cossack Squat Loaded mainly works the adductors and quads.

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

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 Loaded?

Bodyweight Cossack Squat Hold, Butterfly Stretch, Cable Hip Adduction and Cable Standing Hip Adduction work the same main muscle.

Dumbbell Cossack Squat Loaded

Hold a dumbbell at the chest and shift side to side over each bent leg to load the adductors.

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Demo video from YouTube, played in its own player.

Muscles worked: Adductors, Quads
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.

Alternatives

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

Questions

What muscles does the Dumbbell Cossack Squat Loaded work?: The Dumbbell Cossack Squat Loaded mainly works the adductors and quads.
What equipment do you need for the Dumbbell Cossack Squat Loaded?: A dumbbell.
How many sets and reps of the Dumbbell Cossack Squat Loaded?: 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 Loaded?: Bodyweight Cossack Squat Hold, Butterfly Stretch, Cable Hip Adduction and Cable Standing Hip Adduction work the same main muscle.

Program it for your clients

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

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