Weighted Plate Cossack Squat

Muscles worked

Setup

1. Stand with your feet in a very wide stance, roughly double shoulder-width apart.
2. Hold a weight plate vertically against your chest with both hands in a goblet position.
3. Point your toes slightly outward and engage your core to stabilize your spine.

How to do it

1. Inhale as you shift your weight to one side, sitting your hips back and down while keeping the opposite leg perfectly straight.
2. As you descend, pivot the foot of the straight leg onto its heel so the toes point toward the ceiling.
3. Exhale and drive through the heel and mid-foot of the working leg to return to the starting position.
4. Maintain a controlled 3-second descent to maximize tension and stability.

Form checklist

• Keep the heel of the working foot firmly planted on the ground.
• Maintain an upright chest and avoid rounding your lower back.
• Ensure the knee of the working leg tracks directly over the toes.
• Keep the non-working leg fully extended throughout the movement.

Pro tips

• Push the plate slightly away from your chest as you descend to act as a counterweight for better balance and depth.
• Focus on 'sitting' into the hip of the working leg rather than just bending the knee to maximize glute recruitment.

Make it harder

• Add a 2-second pause at the bottom of each rep to challenge your isometric strength and mobility.
• Perform the movement with a 'no-rise' transition, staying low as you shift from one side to the other without standing up in between.

Frequently asked

What muscles does the weighted plate cossack squat work?

The weighted plate cossack squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and obliques as secondary muscles.

What equipment do you need for the weighted plate cossack squat?

The weighted plate cossack squat uses weight plate.

Is the weighted plate cossack squat good for beginners?

The weighted plate 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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