Movement overview

The Weighted Cossack Squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a lateral squat while holding a weight, enhancing strength, flexibility, and balance. This exercise is beneficial for improving hip mobility and building unilateral leg strength.

Step-by-step cues

1. Stand with your feet wider than shoulder-width apart, holding a dumbbell or kettlebell with both hands in front of your chest.
2. Shift your weight to your right leg, bending your right knee and lowering your hips into a squat position while keeping your left leg straight.
3. Ensure your right foot remains flat on the ground and your knee is aligned with your toes.
4. Keep your chest up and core engaged throughout the movement.
5. Push through your right heel to return to the starting position.
6. Repeat the movement on the left side by shifting your weight to your left leg.
7. Continue alternating sides for the desired number of repetitions.

Technical tips

• Maintain an upright torso to prevent leaning forward excessively.
• Focus on keeping your core tight to stabilize your body during the movement.
• Start with a lighter weight to master the technique before progressing to heavier loads.
• Ensure that your knees do not extend beyond your toes to protect the joints.
• Use a controlled tempo to maximize muscle engagement and prevent injury.
• Inhale as you lower into the squat and exhale as you push back to standing.