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Dumbbell Cossack Squats

Dumbbell Cossack Squats

Dumbbell Cossack Squats are a dynamic exercise that target multiple muscle groups, primarily the quads, hamstrings, glutes, and adductors. This exercise is a variation of the traditional squat and incorporates a lateral movement, making it effective for improving lower body strength, stability, flexibility, and mobility. To perform Dumbbell Cossack Squats, you will need dumbbells or kettlebells of a suitable weight. Begin by standing with your feet positioned wider than shoulder-width apart, toes pointed slightly outward. Hold the dumbbells at your sides, with your arms fully extended. As you initiate the movement, shift your weight onto one leg, bending the knee and lowering your body down into a squat position. Keep your chest up, back straight, and ensure that your knee remains in line with your toes. Simultaneously, the opposite leg should be fully extended, with the heel slightly off the ground. Press through the heel of the working leg to return to the starting position and repeat the movement on the other side. Perform the exercise with a controlled tempo, focusing on maintaining proper form and engaging the targeted muscles. Dumbbell Cossack Squats can be tailored to individual fitness levels by adjusting the weight of the dumbbells used or the depth of the squat. As with any exercise, it is essential to listen to your body, start with lighter weights, and gradually increase intensity as your strength and proficiency improve. Incorporating Dumbbell Cossack Squats into your workouts can contribute to overall lower body strength and functionality, making them a valuable addition to your fitness regimen. Remember to consult with a fitness professional to ensure proper form and technique to maximize the benefits of this exercise.


  • Start by holding a dumbbell in each hand with your arms straight at your sides.
  • Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
  • Shift your weight to one leg and begin to squat down on that side, bending at the knee and hip while keeping the other leg straight.
  • Lower your body as far down as you comfortably can, keeping your chest upright and core engaged.
  • Pause briefly at the bottom of the movement, and then push through the heel of the bent leg to return to the starting position.
  • Repeat the movement on the other side, alternating between legs with each repetition.
  • Continue to perform the exercise for the desired number of repetitions or time.

Tips & Tricks

  • Maintain proper form throughout the movement.
  • Start with a light weight dumbbell and gradually increase the weight as you get stronger.
  • Engage your core muscles to stabilize your body during the exercise.
  • Keep your knees aligned with your toes to protect your joints.
  • Focus on lowering down slowly and controlled to really engage your leg muscles.
  • Perform the exercise in a slow and controlled manner to maximize its effectiveness.
  • Incorporate this exercise into your leg workout routine for variety and to target different muscle groups.
  • Remember to warm up properly before starting the exercise to prevent injury.
  • Listen to your body and modify the exercise if needed, such as using a chair for balance support if necessary.
  • Consult with a fitness professional if you have any concerns or questions about performing this exercise.


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