ExerciseGIF

Exercises / Cossack squat

Cossack squat GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • QuadricepsMusculus quadriceps femoris
  • GlutesMusculus gluteus maximus
  • Side glutesMusculus gluteus medius
  • Inner thighsMusculi adductores
  • HamstringsMusculi ischiocrurales
Equipment
Dumbbells
Level
intermediate
Loop
One repetition, 3.83 seconds

Get this animation

Part of the squat pack, all 13 squat variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the squat pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/cossack-squat \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a cossack squat

  1. Hold a dumbbell vertically against your chest with both hands.
  2. Stand with your feet much wider than shoulder-width and toes turned slightly out.
  3. Shift your weight to one side and bend that knee deeply, sitting your hips toward that heel.
  4. Keep the other leg straight with the foot flat or the toes pointing up.
  5. Press through the bent leg to return to the center.
  6. Repeat on the other side and continue alternating.

Form tips

  • Keep the heel of the working leg on the floor throughout.
  • The counterweight of the dumbbell helps you stay upright and go deeper.
  • Move slowly through the bottom; this range challenges hip and ankle mobility.

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