Dumbbell Cossack Squats Exercise Guide
Exercise Profile
- Target
- Adductors
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Adductors
- Secondary Muscles
- Hamstrings, Gluteus Maximus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.3
- Alternate Names
- Dumbbell Side Squats
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Cossack Squats
- Stand with your feet wider than shoulder-width apart, holding a dumbbell in each hand.
- Shift your weight to one side, bending that knee while keeping the other leg straight.
- Lower your body until the leg you’re squatting on is parallel to the ground.
- Push back to the starting position and repeat on the other side.
Common Mistakes
- Letting the knees cave inward while descending.
- Leaning too far forward instead of keeping the torso upright.
- Not going low enough to engage the targeted muscles.
Modifications
- Use a lower weight or no weights for beginners.
- Perform the exercise without a deep range of motion if flexibility is limited.
Tips
- Keep your chest up and back straight throughout the movement.
- Ensure your knees align with your toes to avoid injury.
- Go as low as you comfortably can while maintaining form.
Dumbbell Cossack Squats Alternatives
Tags
thighs
strength
dumbbell
adductors
flexibility
lower body
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