Cossack Squat
Looping clip from the Homie Fit app
Cossack Squat
- Strength
- No jumping
- Standing
- Both sides
Difficulty
Intermediate
Standard set
6reps per side
Intermediate level in the app
Calories
≈ 55kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Stand in a very wide stance, toes slightly out.
- 2
Sink into one leg while the other stays straight, toes up.
- 3
Push back through the middle to the other side.
Go only as deep as you can keep your heel down.
Muscles worked
- Legs
- Glutes
- Mobility
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 23 | 28 | 32 | 37 |
| 10 min | 46 | 55 | 64 | 73 |
| 20 min | 93 | 111 | 129 | 146 |
| 30 min | 139 | 166 | 193 | 220 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Sensitive knees
Variations
In these workouts
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Homie Fit Get live feedback on your form
Point your phone at yourself: the Homie Fit form check counts your reps and tells you when to go deeper. It runs on your phone; no video leaves it.
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