Strength

Dumbbell Cossack Squat

The Dumbbell Cossack Squat strengthens and increases flexibility in the legs, particularly the hips, thighs, and glutes. Great for lateral strength and stability, it's ideal for athletes involving lateral movement.
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Dumbbell Cossack Squat instructions
Step-by-step instructions
1
Stand up straight holding a dumbbell with both hands in front of your chest.
2
Step your legs apart so they're wider than your shoulder width. Point your toes outwards slightly.
3
Shift your weight onto your right foot and bend your right knee, keep your left leg straight.
4
Lower your body as far as possible towards your right foot while keeping your left leg extended out straight.
5
Return to the starting position, keeping the weight in front of your chest. Repeat on the opposite leg for the programmed number of reps.
Stand up straight holding a dumbbell with both hands in front of your chest.
Step your legs apart so they're wider than your shoulder width. Point your toes outwards slightly.
Shift your weight onto your right foot and bend your right knee, keep your left leg straight.
Lower your body as far as possible towards your right foot while keeping your left leg extended out straight.
Return to the starting position, keeping the weight in front of your chest. Repeat on the opposite leg for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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