10 Best Weighted Cossack Squats Alternatives for Glute Strength

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

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
    Curtsey SquatPlay demonstration

    1. 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
  2. Single Leg Squat (Pistol) MalePlay demonstration

    2. Single Leg Squat (Pistol) Male

    88% match
    • Glutes
    • Bodyweight
    • 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 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
  3. One Leg SquatPlay demonstration

    3. 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
  4. Suspended Split SquatPlay demonstration

    4. Suspended Split Squat

    75% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
    2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
    3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
    4. Push through your heel to return to the starting position.
    5. 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: quads, not glutes
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as Weighted Cossack Squats
  5. Split SquatsPlay demonstration

    5. Split Squats

    73% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with one foot and place it about two feet in front of the other foot.
    3. Lower your body by bending your knees and hips, keeping your back straight.
    4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
    5. Pause for a moment, then push through your front heel to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs and repeat.

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

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Weighted Cossack Squats
  6. Bodyweight Drop Jump SquatPlay demonstration

    6. Bodyweight Drop Jump Squat

    69% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump up explosively, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your feet together.
    5. Land softly on the balls of your feet and immediately drop back into a squat position.
    6. 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: bodyweight only, not free weights
    • Body position: standing, the same as Weighted Cossack Squats
  7. Jump SquatPlay demonstration

    7. Jump Squat

    67% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump explosively off the ground, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your arms forward for balance.
    5. Land softly on the balls of your feet and immediately go into the next repetition.
    6. 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: bodyweight only, not free weights
    • Body position: standing, the same as Weighted Cossack Squats
  8. Potty Squat With SupportPlay demonstration

    8. Potty Squat With Support

    62% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold onto a stable support, such as a chair or wall, for balance.
    3. Lower your body down into a squat position by bending your knees and pushing your hips back.
    4. Keep your chest up and your back straight throughout the movement.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, 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
    • Balance: easier to stay steady on than Weighted Cossack Squats
  9. March Sit (Wall)Play demonstration

    9. March Sit (Wall)

    58% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your back against a wall and your feet hip-width apart.
    2. Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
    3. Lift your right foot off the ground and bring your knee towards your chest.
    4. Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
    5. Continue alternating between lifting your right and left foot for the desired number of repetitions.

    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
    • Balance: easier to stay steady on than Weighted Cossack Squats
  10. Bodyweight Squatting Row (With Towel)Play demonstration

    10. Bodyweight Squatting Row (With Towel)

    58% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
    2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
    3. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
    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: lats, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Weighted Cossack Squats

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.

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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