Cossack Squat for BJJ
The Cossack squat is a deep lateral lunge that builds single-leg strength with extreme hip and ankle mobility. The side-to-side movement pattern trains the lateral hip strength needed for guard retention and passing. It uniquely combines strength and mobility in one movement.
✓ Step-by-Step Instructions
- 1 Stand with a wide stance, roughly double shoulder width.
- 2 Shift your weight to one leg and squat deeply to that side.
- 3 Keep the squatting foot flat on the ground.
- 4 Allow the straight leg to rotate so the toe points up.
- 5 Lower as deep as possible while keeping your chest upright.
- 6 Drive through the working leg to return to center.
- 7 Repeat on the opposite side.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the lateral hip mobility and adductor strength needed for active guard retention and hip escapes. The deep lateral position mimics the hip angles used when shrimping and recovering guard.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Heel lifting off the ground on the squatting side
- ⚠ Leaning too far forward
- ⚠ Not going deep enough
- ⚠ Rushing through the movement
🔄 Variations
- → Weighted Cossack squat
- → Elevated Cossack squat
- → Cossack squat with pulse
- → Assisted Cossack squat
Track Your Cossack Squat Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Cossack Squat help my BJJ game? ▼
Builds the lateral hip mobility and adductor strength needed for active guard retention and hip escapes. The deep lateral position mimics the hip angles used when shrimping and recovering guard.
What equipment do I need for the Cossack Squat? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Cossack Squat? ▼
The Cossack Squat is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.