Weighted Cossack Squats (Male)

Target muscle

Glutes

Also works

Quadriceps, hamstrings, calves

Equipment

Weighted

Body part

Upper legs

How to do the weighted cossack squats (male)

1. Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
2. Hold a weight in front of your chest with both hands.
3. 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.
4. Go as low as you can while maintaining balance and keeping your chest up.
5. Push through the heel of the bent leg to return to the starting position.
6. Repeat on the other side, alternating between legs.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every weighted exercise.