Weighted Cossack Squats 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Other
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Weighted Cossack Squats are a dynamic lower-body exercise that primarily targets the glutes while also engaging the quadriceps as a secondary muscle. Performed by holding a dumbbell in each hand, the movement involves stepping one foot back and across the body, bending the front knee, and lowering the body until the thigh is parallel to the ground. This exercise challenges balance, flexibility, and strength simultaneously, requiring the lifter to push through the heel of the working leg to return to standing. It is a compound movement that works multiple joints, making it highly effective for developing lower-body power, stability, and mobility, and it can be performed with minimal equipment.
How to Perform
Begin by standing tall with your feet about shoulder-width apart, holding a dumbbell in each hand at your sides.
Move your right leg backward and slightly across your body, so it passes behind the left leg while maintaining balance.
Slowly bend your left knee and lower your hips until your left thigh is roughly parallel to the floor, keeping your chest upright and core engaged.
Press through your left heel to lift your body back to the starting position, ensuring your right foot remains off the ground and your movement is controlled.
Perform the desired number of repetitions on this side, then switch legs and repeat, maintaining proper form throughout.
Focus on controlled breathing, keeping your spine neutral and avoiding leaning forward or collapsing the knee inward.
Ensure smooth, deliberate motions to maximize glute and quad activation while minimizing strain on the joints.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest lifted and core engaged throughout the movement to maintain balance.
Focus on pushing through the heel of the working leg to activate the glutes and quads properly.
Move slowly and deliberately to avoid using momentum and ensure muscle engagement.
Avoid letting the knee of the bent leg collapse inward; keep it aligned with your toes.
Keep the non-working leg slightly off the ground to maximize stability and lateral stretch.
Don’t round your lower back; maintain a neutral spine to prevent strain.
Use a weight that challenges you but still allows controlled, smooth motion.
Warm up your hips and adductors before performing to improve mobility and reduce injury risk.
How Not to Perform
Don’t let your chest collapse forward or hunch your back, as this shifts tension away from the glutes and quads.
Avoid dropping your hips too quickly or bouncing at the bottom, which can strain the knees and reduce muscle engagement.
Never allow the bent knee to cave inward; this risks joint injury and decreases the effectiveness on the target muscles.
Don’t put your weight on the non-working leg; the working leg must bear most of the load for proper activation.
Avoid using excessively heavy dumbbells that compromise form or make balance unstable.
Don’t lock out your knees aggressively at the top; maintain a controlled lift to keep tension on the glutes and quads.
Avoid leaning to one side or twisting your torso, which decreases stability and wastes energy.
Don’t perform the movement too fast; rushing reduces control, muscle activation, and increases injury risk.
Avoid neglecting proper warm-up for the hips, quads, and adductors, which can lead to tightness and poor range of motion.
Don’t let your gaze drop; keeping your head aligned with the spine helps maintain balance and posture.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
