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Also known as: Horse stance cossack squat, Lateral low squat.

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Technique

  1. Take a wide stance and go down to one side by bending one leg.
  2. While keeping your hips as low as possible the whole time, travel from one side to the other, by bending one leg and straightening the other one.
Logging: Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps
  • Hip adductors

Secondary

  • Pelvis
  • Legs
Flexibility

Primary

  • Hip adductors

Secondary

  • Glutes
  • Hamstrings
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Joint movements
Kneeextension
Hipabductionadductionextension
trains stretches
e02y

Deep archer squat

Intermediate
w00u

One-leg hold

Intermediate
w022

Basic Squats plus calves

Intermediate
w027

Lunge triplet

Intermediate
e0al

Single-leg lunge

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.