FitCiCossack Squat is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: bodyweight, dumbbell, kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set your feet much wider than shoulder width with your toes pointing slightly out.
- Keeping your back upright, shift your weight onto one leg and squat down toward that side.
- Keep the heel of the squatting leg planted on the floor; extend the other leg straight and turn the toes up.
- Lower your hips down to the level of your heel, letting your knee track in the direction of your toes.
- Drive through the heel of the squatting leg to rise back to the starting position.
- Repeat the same movement on the other side.
Coaching tip
Shift your weight onto one leg and keep the heel down; extend the opposite leg straight.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, hip, ankle. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Leg Press
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.