Dumbbell Cossack Squats Exercise Guide
Exercise Profile
- Target
- Adductors
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Adductors
- Secondary Muscles
- Hamstrings, Glutes, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Cossack Squat with Dumbbell
How to: Dumbbell Cossack Squats
- Start by standing with your feet wider than shoulder-width apart, holding a dumbbell with both hands in front of you.
- Shift your weight to one leg and bend that knee, lowering your body into a squat while keeping the other leg straight.
- Go as low as you comfortably can, ideally until your thigh is parallel to the ground.
- Push through the heel of the squatting leg to return to the starting position.
- Repeat on the other side.
Common Mistakes
- Leaning too far forward, which can strain your back.
- Not going low enough into the squat position.
- Allowing the knees to cave inward instead of pushing them out.
Modifications
- Perform without weights if you're new to the exercise.
- Use a bench for support during the squat for balance.
Tips
- Keep your back straight and chest lifted throughout the movement.
- Engage your core to maintain balance and stability.
- Perform the movement in a controlled manner to prevent injuries.
Dumbbell Cossack Squats Alternatives
Tags
legs
strength
squat
quadriceps
glutes
adductors