Landmine Cossack Squat

Muscles worked

Setup

1. Secure one end of a barbell in a landmine attachment and stand facing the bar.
2. Hold the end of the barbell with both hands at chest height in a goblet-style grip.
3. Assume a very wide stance, roughly double shoulder-width, with toes pointed slightly outward.
4. Stand tall with your core braced and the barbell held slightly away from your chest to act as a counterbalance.

How to do it

1. Shift your weight to one side while hinging your hips back and bending the working knee, keeping the other leg perfectly straight.
2. Inhale as you descend, allowing the toe of the straight leg to rotate toward the ceiling as you reach the bottom of the movement.
3. Exhale and drive forcefully through the mid-foot of the working leg to return to the starting standing position.
4. Perform all repetitions on one side before switching, or alternate sides as prescribed.

Form checklist

• Keep the heel of the working foot firmly planted on the floor throughout the movement.
• Maintain an upright chest; do not let the weight of the barbell pull your shoulders forward.
• Ensure the knee of the working leg tracks in line with your toes, avoiding internal collapse.
• Keep the non-working leg fully extended with the knee locked out to maximize the adductor stretch.

Pro tips

• Lean slightly into the barbell; the forward pressure provides stability and allows you to sit deeper into the hip hinge.
• Focus on 'pulling' yourself down into the squat using your hip flexors to increase active range of motion.
• Pause for one second at the bottom to emphasize the stretch and ensure you aren't using momentum to bounce back up.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension and demand more stability.
• Hold the bottom position for 2-3 seconds to challenge isometric strength and hip control.

Frequently asked

What muscles does the landmine cossack squat work?

The landmine cossack squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the landmine cossack squat?

The landmine cossack squat uses barbell.

Is the landmine cossack squat good for beginners?

The landmine cossack squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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