10 Best Weighted Cossack Squats Alternatives for Glute Strength

Weighted Cossack Squats are done standing. Ranked closest by our scoring: the Kettlebell Pistol Squat, the Curtsey Squat and the Single Leg Squat (Pistol) Male.

The Kettlebell Pistol Squat is the closest swap: both hold a weight at your chest, but the free leg extends forward instead of staying straight to the side, so you squat on one leg instead of two. The Weighted Cossack Squats shifts weight onto one bent leg while the other stays straight, then drives back up through the heel. If a single leg squat feels too advanced, the Curtsey Squat keeps both feet down: step behind, bend both knees, drive up through the front foot using only bodyweight.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Weighted Cossack Squats

Weighted Cossack SquatsPlay demonstration
Primary muscle
Glutes
Equipment
Weighted
Difficulty
Advanced
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Weighted Cossack Squats
  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.
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Ranked Weighted Cossack Squats Alternatives

10 substitutes, ranked by how closely each one matches Weighted Cossack Squats on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Kettlebell Pistol SquatPlay demonstration

    1. Kettlebell Pistol Squat

    99% match
    • Glutes
    • Kettlebell
    • Advanced
    • Compound

    A straight swap when you want to keep working the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
    2. Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
    3. Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
    4. Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as Weighted Cossack Squats
    • Equipment: free weights, the same as Weighted Cossack Squats
    • Body position: standing, the same as Weighted Cossack Squats
  2. Curtsey SquatPlay demonstration

    2. Curtsey Squat

    88% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
    3. Bend both knees as if you were curtsying, lowering your body towards the ground.
    4. Keep your torso upright and your weight on your front foot.
    5. Push through your front foot to return to the starting position.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as Weighted Cossack Squats
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Weighted Cossack Squats
  3. Single Leg Squat (Pistol) MalePlay demonstration

    3. Single Leg Squat (Pistol) Male

    88% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and arms extended in front of you.
    2. Lift your right foot off the ground and extend it forward.
    3. Slowly lower your body down by bending your left knee and pushing your hips back.
    4. Keep your chest up and your back straight as you lower yourself down.
    5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
    6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
    7. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as Weighted Cossack Squats
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Weighted Cossack Squats
  4. Sled 45 Degrees One Leg PressPlay demonstration

    4. Sled 45 Degrees One Leg Press

    88% match
    • Glutes
    • Sled
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the sled machine to a 45-degree angle.
    2. Sit on the sled machine with your back against the pad and your feet on the footplate.
    3. Place one foot on the footplate and extend your leg, pushing the sled away from you.
    4. Slowly bend your knee and lower the sled back to the starting position.
    5. Repeat with the other leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as Weighted Cossack Squats
    • Equipment: a machine, not free weights
    • Body position: standing, the same as Weighted Cossack Squats
  5. One Leg SquatPlay demonstration

    5. One Leg Squat

    88% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want to work the glutes with more balance to manage.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Extend one leg forward, keeping it off the ground.
    3. Bend your standing leg and lower your body down as if sitting back into a chair.
    4. Keep your chest up and your back straight.
    5. Push through your heel to return to the starting position.
    6. Repeat with the other leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as Weighted Cossack Squats
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Weighted Cossack Squats
    • Balance: harder to stay steady on than Weighted Cossack Squats
  6. Split Squat With Dumbbells

    6. Split Squat With Dumbbells

    84% match
    • Quadriceps
    • Dumbbell
    • Intermediate
    • Compound

    A looser match: it works the quadriceps rather than the glutes.

    How to perform this exercise
    1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
    2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
    3. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
    4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quadriceps, not glutes
    • Equipment: free weights, the same as Weighted Cossack Squats
    • Body position: standing, the same as Weighted Cossack Squats
  7. Dumbbell Single Leg SquatPlay demonstration

    7. Dumbbell Single Leg Squat

    84% match
    • Glutes
    • Dumbbell
    • Advanced
    • Compound

    It still works the glutes, through a different movement.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Extend one leg forward and keep it off the ground throughout the exercise.
    3. Bend your standing leg and lower your body down as if sitting back into a chair.
    4. Keep your chest up and your back straight.
    5. Pause for a moment at the bottom, then push through your heel to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as Weighted Cossack Squats
    • Equipment: free weights, the same as Weighted Cossack Squats
    • Body position: standing, the same as Weighted Cossack Squats
  8. Barbell Full Zercher SquatPlay demonstration

    8. Barbell Full Zercher Squat

    81% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
    3. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
    4. Keep your knees in line with your toes and your weight in your heels.
    5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    6. Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as Weighted Cossack Squats
    • Equipment: free weights, the same as Weighted Cossack Squats
    • Body position: standing, the same as Weighted Cossack Squats
    • Balance: easier to stay steady on than Weighted Cossack Squats
  9. One Leg Barbell Squat

    9. One Leg Barbell Squat

    81% match
    • Quads
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
    2. Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
    3. Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
    4. As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
    5. Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
    6. Repeat for the recommended amount of repetitions.
    7. Switch legs and repeat the movement.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: free weights, the same as Weighted Cossack Squats
  10. Frankenstein SquatPlay demonstration

    10. Frankenstein Squat

    81% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms.
    2. Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair.
    3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
    4. Pause for a moment, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as Weighted Cossack Squats
    • Equipment: free weights, the same as Weighted Cossack Squats
    • Body position: standing, the same as Weighted Cossack Squats
    • Balance: easier to stay steady on than Weighted Cossack Squats

Why You Might Need a Weighted Cossack Squats Alternative

The Weighted Cossack Squats asks you to sink low onto one bent leg while holding a weight steady at your chest and keeping the other leg straight out to the side, which takes hip mobility and balance you have to build up to. That wide stance also needs floor space a busy rack does not spare. Most of these swaps keep one leg doing the work while changing what you hold and how much balance you manage: a kettlebell at your chest in the Kettlebell Pistol Squat, a dumbbell in each hand in the Dumbbell Single Leg Squat, and bodyweight alone in the Curtsey Squat and One Leg Squat. The Barbell Full Zercher Squat is the exception, a two-footed squat with the bar in the crooks of your elbows for lifters who want more weight without the sideways shift.

How to Choose the Right Weighted Cossack Squats Substitute

Take the Kettlebell Pistol Squat to keep the glute focus and nearly the same demand: the weight still sits at your chest, but the free leg comes forward off the floor, so you squat on one leg instead of shifting sideways. The Curtsey Squat and the One Leg Squat both use bodyweight alone, so either lets you build balance and mobility before adding load. Want more weight without giving up two feet on the ground? The Barbell Full Zercher Squat and the Frankenstein Squat both load a barbell across your front while you squat. The One Leg Barbell Squat has you stand up by contracting the quadriceps, and the Split Squat With Dumbbells puts the rear foot up behind you with the front leg doing the lowering and driving, so both lean toward the quads: treat them as looser matches.

Weighted Cossack Squats FAQ

Which alternative is easiest for a beginner?

The Curtsey Squat is the easiest place to start. It uses bodyweight alone, so you can build the balance and the hip mobility the Weighted Cossack Squats demands before adding a kettlebell or a barbell. Add reps first, then load, once the balance feels steady on both sides.

Which swap lets me add the most weight?

The Barbell Full Zercher Squat holds the bar in the crooks of your elbows and the One Leg Barbell Squat rests it across the base of your neck, so either lets you add plates once bodyweight or a kettlebell stops being enough. The Weighted Cossack Squats has you hold the weight at your chest instead, so switching to either barbell option changes where you carry the load.

Which alternative works the quadriceps instead of the glutes?

The One Leg Barbell Squat has you stand up by contracting the quadriceps, and the Split Squat With Dumbbells keeps the rear foot elevated so the front leg does all the lowering and driving, which is why both lean toward the quads more than the Weighted Cossack Squats does. Pick either if you want to shift the emphasis onto your quads while still working one leg at a time.

Can I do the Weighted Cossack Squats at home?

Yes. The Kettlebell Pistol Squat needs only a kettlebell, and the Curtsey Squat and the One Leg Squat need nothing but bodyweight, so all three fit a home setup. The Dumbbell Single Leg Squat is another home option once you own a pair of dumbbells and want to add load.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology