Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Quads

Cossack Squat

BodyweightCompoundTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Adductors, Quads

Also glutes

You need

Nothing but the floor

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Very wide stance, toes slightly out
  2. 2Shift into one hip and sit deep, the other leg straight
  3. 3Stay on the heel of the bent leg

Most common mistake

Folding forward to reach depth.

Watch a demo

Good for

  • Top 10 for skiing

Compare with

vs Wall Sitvs Lateral Lungevs Copenhagen Plank
B
For combat
#27 of 37
See the full list →
Research
56
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 56
TransferGood
Injury protectionGood
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SNeck Curl & ExtensionOther
  • AFarmer's CarryDumbbell
  • AMed Ball Rotational ThrowOther
  • STowel HangBodyweight

Takes

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280