Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundBarbell
Weighted Cossack Squats (Male)
Glutes · Upper Legs
4
sets
6–8
reps
2m
Rest time
~12
Calories / set
Instructions
- 1
Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
- 2
Hold a weight in front of your chest with both hands.
- 3
Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight.
- 4
Go as low as you can while maintaining balance and keeping your chest up.
- 5
Push through the heel of the bent leg to return to the starting position.
- 6
Repeat on the other side, alternating between legs.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
Bodyweight
Arms Apart Circular Toe Touch (Male)
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Assisted Lying Glutes Stretch
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