Movement overview

The Weighted Cossack Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a deep lateral squat while holding a weight, such as a dumbbell or kettlebell, to increase resistance and improve strength, balance, and flexibility.

Step-by-step cues

1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
2. Hold a dumbbell or kettlebell with both hands close to your chest.
3. Shift your weight onto your right leg, bending the knee and pushing your hips back as you lower into a squat.
4. Keep your left leg straight with the foot flat on the ground or with the heel slightly raised if necessary.
5. Lower yourself until your right thigh is parallel to the ground or as low as your flexibility allows.
6. Push through your right heel to return to the starting position.
7. Repeat the movement on the left side.

Technical tips

• Maintain an upright torso throughout the movement to ensure proper form.
• Engage your core muscles to stabilize your body and protect your lower back.
• Focus on keeping your knee aligned with your toes to avoid unnecessary strain.
• Start with a light weight or no weight at all to master the technique before progressing.
• Perform the exercise slowly and controlled to maximize muscle engagement and balance.
• Inhale as you lower into the squat and exhale as you push back up to the starting position.