All exercisesWarm-ups·Quads 
Cossack Squats / Lateral Lunges
QuadsGlutesHamstrings
Step 1 / 3
At a glance
- Equipment
- None — bodyweight
- Suggested reps
- 6–10 per side
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Common mistakes
You let the heel of the bent leg pop up as you sink, tipping you onto the toes.
You round forward and fold at the chest instead of sitting down into the hip.
You force depth the hips aren't ready for and lose control at the bottom.
What to focus on
Keep the chest up and the working heel planted — depth means nothing without them.
Sink only as low as you can control, and let each pass go slightly deeper as the adductors open.
