Cossack Squat (Barbell)

A lateral squat variation performed with barbell loading that develops lower body strength, mobility, and core stability. Excellent for addressing lateral mobility and unilateral leg strength.

Instructions

1. Hold a barbell across your upper back with hands slightly wider than shoulder-width.
2. Stand with feet positioned wider than shoulder-width apart, toes pointing slightly outward.
3. Keep your torso upright throughout the movement.
4. Shift your weight to one side, bending that knee while keeping the other leg relatively straight.
5. Lower your body by driving your knee out over your toes on the loaded side.
6. Descend until you feel a stretch in the inner thigh of the straight leg.
7. Drive through your loaded foot to return to the center position.
8. Repeat on the opposite side in an alternating pattern.

Tips

• This movement requires excellent hip mobility; mobility work is beneficial.
• The straight leg in the Cossack squat provides significant adductor stretch.
• Keep your chest up and maintain a neutral spine throughout the movement.
• This exercise is excellent for addressing lateral leg imbalances.
• Start with lighter weight to perfect the movement pattern.