How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the cossack squat in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Cossack Squat: how to do it and muscles worked

The cossack squat mainly works your quadriceps, adductors and glutes. You need bodyweight (no equipment).

Muscles worked

Main

How to do the cossack squat

1
Stand with feet about twice shoulder-width apart, toes slightly out, arms in front of you. Keep your chest up.
2
Shift your weight onto one leg and bend that knee to lower your hips, while the other leg stays straight with toes up. Push through your bent leg to return to the middle, then repeat on the other side.
3
Move slowly, taking about 2 seconds each way. Breathe in as you lower and out as you rise, keeping your bent heel flat.

Form tip: Keep your chest tall; if your heel lifts, shorten your stance or hold a support and only sink as low as is comfortable.

Common questions

Which muscles does the cossack squat work?: The cossack squat mainly works your quadriceps, adductors and glutes.
What equipment do I need for the cossack squat?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the cossack squat in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.