The Cossack squat is T3 in the squat progression and one of the most underutilized movements in all of bodyweight training. It trains lateral single-leg squat strength on the working side while simultaneously building adductor and hamstring flexibility on the straight-leg side — two capacities that are almost never developed together, and that the pistol squat specifically requires.
Kip is training this right now as part of the squat progression toward the pistol.
Setup
Stand with feet very wide — 2 to 2.5× shoulder width, toes pointed slightly outward. Arms extended forward for balance. This is your starting position.
The Movement
Shift your weight toward your right foot and lower your hips toward that side, bending your right knee while keeping your left leg straight. As you lower, your left foot can stay flat (more adductor stretch) or heel-raised with toes up (slightly less demanding). Descend until your right thigh is at or below parallel. Left leg fully extended, inner thigh open to the ground.
Return to the center standing position and perform the same movement toward the left side.
What It’s Actually Building
Lateral hip strength. The working leg squats in a laterally displaced position — the hip abductors and glutes are loading at a different angle than a bilateral squat. This builds the multi-directional hip strength that translates to sport, injury resilience, and the balance demands of advanced squatting.
Adductor flexibility under load. The straight leg receives a deep loaded adductor stretch. This is the flexibility that makes the pistol squat possible — in a pistol, the non-working leg must extend forward horizontally, which requires significant hamstring and adductor length. The Cossack squat builds that length progressively under load, which is more effective than passive stretching alone.
Regression if Needed
If you can’t maintain heel contact or find the position: hold a post or door frame for support. Reduce range. Use a slightly narrower stance. Build over weeks — the adductor flexibility is a long-term adaptation, not a one-session fix.
Progression Standards
3 sets × 8 reps each side, heel flat or controlled heel-raise, consistent depth, consistent → ready for Shrimp Squat →
Move. Groove. Repeat. Smooth.
★ Kip is training this right now. Share your Cossack squat →
← Bulgarian Split Squat | Next: Shrimp Squat →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.