Legs Intermediate
Rank #70 of 100
Cossack Squat
A deep side-to-side lateral squat that builds hip mobility, adductor strength and single-leg control.
- Equipment
- None
- Focus
- Squat, lunge and jump
Muscles worked
- Adductors
- Quads
- Glutes
How to do it well
- 1 Shift fully onto one bent leg, the other straight.
- 2 Keep the planted heel down.
- 3 Sit tall through the chest.
More legs work
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Intermediate #67
Jump Squat
An explosive squat where you leap off the floor at the top, training lower-body power and rate of force.
Quads Glutes Calves
Legs
Intermediate #73
Single-Leg Glute Bridge
A glute bridge driven by one leg with the other extended, doubling the load and exposing side-to-side imbalances.
Glutes Hamstrings Core
Legs
Intermediate #64
Bulgarian Split Squat
A split squat with the rear foot elevated, intensifying the single-leg load and demanding real balance and mobility.
Quads Glutes Hamstrings