TETSUWeighted Cossack Squats
The Weighted Cossack Squats are weighted exercises for the upper legs that primarily target the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Weighted Cossack Squats
- Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
- Hold a weight in front of your chest with both hands.
- Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight.
- Go as low as you can while maintaining balance and keeping your chest up.
- Push through the heel of the bent leg to return to the starting position.
- Repeat on the other side, alternating between legs.
Common questions
What muscles do the Weighted Cossack Squats work?
The Weighted Cossack Squats primarily target the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Weighted Cossack Squats?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Cossack Squats.
How many sets and reps of the Weighted Cossack Squats should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted Cossack Squats works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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