How to do a TRX Cossack Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 24,847
- Popularity Rank
- 889th
- Difficulty
- Beginner
- Quads Strength
- 63 mSCORE 134th
- Equipment Required
Workouts with TRX Cossack Squat
Target muscles worked
Instructions for Proper Form
The TRX Cossack Squat is a multifaceted exercise that enhances lower body strength, flexibility, and mobility. It targets the glutes, quadriceps, and inner thighs, with a special emphasis on improving lateral movement and range of motion. The use of TRX straps aids in balance, allowing for a deeper squat and increased effectiveness.
- Stand upright with a wide stance and your arms extended grabbing the TRX handles just above shoulder height. Lean backward as you bend your left knee and drop your hips to the left side keeping your right leg straight until your left thigh reaches parallel with the floor. Return to the starting position and repeat with the opposite side.
Sets & Reps Calculator
Average TRX Cossack Squat standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to TRX Cossack Squat
1. Side Lunge
79.4 mSCORESWAPPED 30 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
2. Air Squats
92.1 mSCORESWAPPED 16 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
3. TRX Squat
40.6 mSCORESWAPPED 12 TIMESTRX Squat is an easier variation of squats. Like other squats, this compound movement primarily targets your quadriceps. By grasping the TRX straps, you can help support yourself as you descend into the squat, as well as being able to assist yourself as you return to a standing position. This can be a good starting point for building the strength needed to perform more challenging squat variations.
4. Dumbbell Squat
94.1 mSCORESWAPPED 10 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Leg Extension
99.4 mSCORESWAPPED 10 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.