Why I Ditched Lunges for Cossack Squats — And How It Transformed My Lower Body

 

Lunges have long been a staple of lower-body training routines, recommended for building strength, balance, and functional movement. However, if you're like many people, you might find traditional lunges uncomfortable — or even painful — for your knees, hips, or lower back.
I was in the same boat. Every time I incorporated lunges into my workouts, I faced discomfort, uneven balance, and frustrating limitations. Then I discovered an alternative: Cossack squats.
By replacing lunges with this lesser-known but incredibly powerful movement, I witnessed a transformation in my lower-body strength, mobility, and stability — all without the nagging discomfort. Here’s why you might want to do the same.

The Problem With Traditional Lunges

Lunges are undeniably effective. They target the quads, glutes, hamstrings, and core while challenging balance and coordination.
But they’re not ideal for everyone. Some common issues people experience with lunges include:

• Knee pain due to poor tracking or existing joint issues

• Instability causing wobbly, uncoordinated movement

• Lower back strain from improper posture

• Tight hips and ankles limiting range of motion

• Difficulty with balance, especially for beginners or those recovering from injury

For me, lunges often felt awkward. Despite trying to perfect my form, I couldn't escape the knee discomfort. This led me to seek alternatives — movements that would provide similar or better benefits without the downsides.

Enter the Cossack Squat

Named after the Cossacks, a group of Eastern European horsemen famed for their athleticism, the Cossack squat is a lateral squat movement that shifts your weight from one leg to the other while keeping the opposite leg extended.

In simple terms:

• You lower yourself into a deep side lunge on one leg while keeping the other leg straight out to the side.

• Then, you shift back and forth, moving fluidly from one side to the other.

At first glance, it looks challenging — and it is. But with consistent practice, the Cossack squat can become one of your most valuable tools for total lower-body development.

How Cossack Squats Transformed My Lower Body

After replacing lunges with Cossack squats, I noticed several improvements within just a few weeks:

1. Increased Strength

Cossack squats target multiple major muscle groups at once:

• Quads

• Glutes

• Hamstrings

• Inner thighs (adductors)

• Calves

Because the movement demands deep range-of-motion strength, it builds power from positions most people never train. My squats, deadlifts, and even running stride all benefited.

2. Superior Hip and Ankle Mobility

Unlike standard lunges, which mostly move in a forward-backward plane, Cossack squats work the hips laterally.
This opened up a whole new dimension of mobility for me.
My hip flexors, abductors, and adductors became more flexible, and my ankle dorsiflexion (the ability to flex the foot upwards) improved dramatically.

This translated into better squat depth, smoother athletic movements, and less stiffness overall.

3. Improved Stability and Balance

The shifting weight and single-leg focus of the Cossack squat challenge core stability and proprioception (your sense of body position).
I became far more stable, not just during squats but in everyday movements like climbing stairs or carrying heavy groceries.

4. Reduced Knee Pain

Because the Cossack squat allows you to control depth and adjust foot positioning, I could work within a pain-free range and gradually build joint resilience.
Unlike lunges that aggravated my knees, Cossack squats helped strengthen the surrounding muscles without overloading the joints.

5. Functional, Athletic Movement

Moving side-to-side — instead of just forward and backward — mimics many real-world activities and sports actions.
Whether you're cutting across a soccer field, dodging obstacles while running, or simply reacting to life’s unpredictable movements, lateral strength and agility are essential.

Cossack squats trained me to move more athletically and dynamically, improving both my gym performance and day-to-day functionality.

How to Perform the Cossack Squat Correctly

Ready to give it a try? Here's a step-by-step guide:

1. Start Position:
   Stand with your feet wider than shoulder-width apart, toes slightly turned out.

2. Shift and Squat:
   Shift your weight onto one leg, bending that knee and sinking your hips down and back like you're sitting into a deep squat.

3. Extend Opposite Leg:
   Keep the other leg straight, with the foot flat on the ground or toes pointing up, depending on your mobility.

4. Stay Upright:
   Keep your chest lifted and your back straight. Engage your core for balance.

5. Push Back Up:
   Drive through the bent leg to return to standing, or smoothly transition to the other side.

6. Repeat:
   Move back and forth for several reps on each side.

Tips for Beginners:

• Hold onto a sturdy object (like a TRX strap, doorframe, or pole) for balance at first.

• Don't worry about reaching deep squat depth immediately. Mobility will improve over time.

• Focus on slow, controlled movement rather than rushing through reps.

Variations to Try

Once you master the basic Cossack squat, you can spice things up:

• Weighted Cossack Squats: Hold a dumbbell or kettlebell in front of your chest.

• Paused Cossack Squats: Hold the bottom position for 3–5 seconds to increase strength.

• Assisted Cossack Squats: Use a resistance band or suspension trainer for support as you build strength and mobility.

Incorporating Cossack Squats Into Your Routine

You don't have to completely abandon lunges (unless you want to). Here's how I integrated Cossack squats:

• Warm-Up: 2–3 sets of 5–8 reps per side, bodyweight only

• Strength Day: 3 sets of 8–10 reps per side with light to moderate weight

• Mobility Workouts: High-rep, low-intensity Cossack squats to enhance flexibility

Even adding just 5–10 minutes of Cossack squats 3–4 times a week can yield noticeable improvements.

Final Thoughts

If lunges leave you feeling uncomfortable or stuck, it might be time to try something new.
Cossack squats offer a challenging but rewarding alternative that builds strength, mobility, and stability all in one movement — without punishing your joints.

By switching to Cossack squats, I not only relieved knee pain but also became more mobile, balanced, and powerful in every aspect of my fitness journey.
You don't have to be an elite athlete to benefit — just a little patience and practice can bring about dramatic transformation.

Ditch the discomfort. Embrace the Cossack squat. Your body will thank you.