Cossack Squat Benefits: Stronger, More Mobile Hips and Legs
The Cossack squat is a deep side-to-side squat where you sit down over one leg while the other stays straight, and it is a must because it builds strength and mobility in your hips, groin and legs at the same time. Most leg exercises only move forwards and backwards, so this one fills a gap. I use it with clients to open up stiff hips and strengthen the legs in positions they rarely train.
Why the Cossack squat is a must
The bent leg works your quads, glutes and adductors (inner thigh muscles), while the straight leg gets a strong stretch through the inner thigh and hamstring. Your ankles, feet and core work to keep you balanced as you shift from side to side.
The movement pattern is a lateral squat: moving your body sideways and loading one leg in a wide stance. This is called the frontal plane, and it is often under-trained in typical gym routines and in daily life.
If you are new to squatting, start with the goblet squat to learn the basic pattern first.
How it helps in everyday life
Stepping sideways to dodge someone on a busy pavement, or catching your balance after a slip.
Getting down to the floor and back up, for example to pick up toys or reach under furniture.
Gardening, DIY and cleaning, where you often crouch with one leg out to the side.
Changing direction in football, tennis, squash, skiing and martial arts.
Getting in and out of low cars or awkward spaces more easily.
What it can help prevent
No exercise guarantees you stay injury free, but this type of training is linked with:
Groin strains: stronger, more mobile inner thigh muscles may help reduce strain during quick side movements in sport.
Knee niggles: controlled strength through a wide range can help the knee handle load in different directions.
Stiff hips with age: regularly moving the hips through a full range can help maintain mobility that we often lose from sitting.
Falls: training balance and side-to-side strength is useful for staying steady on your feet.
Muscle loss with age: it adds to the NHS advice of strengthening activities on at least 2 days a week.
Who it suits (and who should be careful)
The Cossack squat suits people who can already do a comfortable bodyweight squat and want better hip mobility and leg strength. It is great for anyone who plays sport, sits a lot, or feels stiff in the hips.
Be careful if you have current knee, hip or groin pain, a recent groin strain, or hip replacement restrictions. Keep the range shallow and use support. If you have pain that persists or a medical condition, check with your GP or a physio before starting. My guide to mobility exercises for beginners is a gentler starting point.
How to start safely
Stand with your feet about twice shoulder width apart, toes turned slightly out.
Hold onto a rack, door frame or sturdy chair for balance.
Shift your weight to one side, bending that knee and sitting your hips back, while the other leg stays straight with the toes pointing up or forward.
Go only as low as you can while keeping the heel of the bent leg down and your chest up, then push back to the centre.
Start with 2 sets of 5 to 6 reps per side, slowly, twice a week. Add depth before you add weight.
Easier version: a supported, shallow side lunge, holding a rail or TRX straps.
Harder version: hold a kettlebell or dumbbell at your chest, or pause for two seconds at the bottom.
For more hip mobility, pair it with the 90-90 hip stretch, which works well before or after your leg session.
FAQs
What is a Cossack squat good for?
It builds leg strength and hip mobility at the same time, especially in the inner thighs and glutes. It also trains side-to-side movement, which most routines miss.
Why are Cossack squats so hard?
They need strength, balance and mobility all at once. Most people find them much easier after a few weeks of practising a shallow, supported version.
Are Cossack squats good for knees?
For most people, controlled Cossack squats can help strengthen the muscles around the knee. If you feel sharp knee pain, reduce the depth and get it checked if it continues.
If you want this coached 1-to-1, my 12-week body transformation in Archway builds exercises like the Cossack squat into a plan around your body and goals, or see my personal training prices.
