Movement overview

The Barbell Cossack Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a lateral squat while holding a barbell across the upper back, enhancing balance, flexibility, and strength in the lower body.

Step-by-step cues

1. Begin by standing with your feet wider than shoulder-width apart, holding a barbell across your upper back with an overhand grip.
2. Keep your chest up and core engaged throughout the movement.
3. Shift your weight onto one leg, bending the knee and lowering your hips into a squat position on that side while keeping the opposite leg straight.
4. Ensure your squatting knee tracks over your toes and does not extend past them.
5. Lower yourself as far as your flexibility allows, aiming to keep the heel of the squatting leg flat on the ground.
6. Pause briefly at the bottom of the movement, then push through your heel to return to the starting position.
7. Repeat on the opposite side, 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 spine during the movement.
• Ensure that your knees do not cave inward; keep them aligned with your toes.
• Start with a lighter weight to master the form before progressing to heavier loads.
• Warm up thoroughly before performing this exercise to enhance flexibility and reduce injury risk.
• Use a mirror or record yourself to check form and ensure proper alignment throughout the exercise.