Dumbbell Cossack Squat
Stand with your feet wide apart, holding a dumbbell at your chest for counterbalance. Shift your weight onto one leg and sit down deep on that side, keeping the other leg straight with its foot flat or toes up. Drive through the bent leg's heel to return to center, then repeat on the other side. This builds adductor flexibility, single-leg strength, and hip mobility through a deep lateral range.
How it is executed
- Stand with your feet wide apart, holding a dumbbell at your chest for counterbalance.
- Shift your weight onto one leg and sit down deep on that side, keeping the other leg straight with its foot flat or toes up.
- Drive through the bent leg's heel to return to center, then repeat on the other side.
- This builds adductor flexibility, single-leg strength, and hip mobility through a deep lateral range.
- Muscles worked
- Adductors · Abductors
- Primary muscle
- Adductors · Abductors
- Equipment
- Dumbbell
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy · Stability
