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Quads ยท Lunge

Cossack Squat

A compound lunge exercise for the adductors and quads, done with your bodyweight. It also works the glutes.

Bodyweight Compound Reps at bodyweight Also called: side squat

Muscles worked

Primary

Adductors and Quads

Do most of the work.

Secondary

Glutes

Help during each rep.

  • AdductorsInner thighsPrimary
  • QuadsFront of the thighsPrimary
  • GlutesHips and seatSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Wide stance, toes turned slightly out.
  3. Sit down over one leg while the other stays straight, heel down on the bent side.
  4. Push back to the middle and switch sides.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Heel lifting on the bent side. Keep the heel down and sit only as deep as that allows.
  • Rounding forward. Keep the chest up; hold a light weight in front for balance if it helps.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.