How To Perform Side Lunges (Cossacks)

Cossack Lunges (or Lateral/Side Lunges) are a challenging variation to a traditional lunge, that works the outer glutes and focuses the frontal plane. These are also great as a warm up and important for hip, knee and ankle integrity and mitigating injuries!

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): glutes, quads, hamstrings, core

Equipment: none (dumbbell or kettlebell optional)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, shift weight to one side, maintain weight in heel

Before starting:

Be sure to use a weight that is not too heavy.

1. Stand with feet wider that hip width apart. Hold your weight at your chest (optional)

2. Shift your weight and torso to one side, and continue to bend that same side knee to help you lower down into a side lunge/cossack squat. You may feel a deep stretch in the opposite inner thigh.

3. Push off the lunging leg to return to the start. Repeat on the same side or alternate!

Lower the weight if you're unable to do the exercise with good form.