Cossack Squat

About This Exercise

A deep lateral squat that builds single-side leg strength, adductor (groin) strength through range, and hip mobility — directly transferable to change-of-direction and lateral push-off in field sports.

1Setup

Stand with feet much wider than shoulder-width, toes turned slightly out. Keep your chest tall and core braced. You can hold your hands at your chest or hold a light weight (goblet) for counterbalance.

2Execution

Shift your weight onto one leg and sink into a deep squat over that foot, keeping that heel flat. The trailing leg stays straight with the toes up. Push back to the wide stance and repeat to the other side. Keep the working knee tracking over the toes.

Pro Tips

• Keep the heel of the bending leg flat on the floor — let the ankle and hip open, not the heel lift
• Keep the straight leg fully extended with the heel down for the groin stretch
• Only go as deep as you can control with a flat heel; depth improves with mobility
• Hold a light weight at your chest for balance if bodyweight feels unstable