Video Coming Soon
We're working on adding video demonstrations for this exercise.
Suspension Trainer Cossack Squat
A suspension-assisted lunge variation targeting the quads, adductors, and glutes to build frontal plane strength and hip mobility; commonly used as a regression to the full bodyweight Cossack squat.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Rectus Femoris
Glutes
8/10Glute Max, Glute Medius
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
5/10Biceps Femoris
Calves
4/10Gastrocnemius
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing the suspension anchor point holding the handles at chest height, with feet set much wider than shoulder-width apart and toes pointed slightly out.
- Shift your weight toward one side while keeping the opposite leg completely straight.
- Descend by bending the working knee and pushing your hips back.
- Rotate the toes of the straight leg toward the ceiling as you sink deeper.
- Pause at the bottom of the movement.
- Drive through the heel of the bent leg to return to the starting position.
Coaching Tips
Form Cues
- Chest up
- Heel stays down
- Knee tracks toes
- Toes up on straight leg
- Use arms minimally
Breathing
Inhale as you descend to the side, bracing your core; exhale as you drive back up to the center.
Tempo
3-1-1
Range of Motion
Lower hips until the working thigh is parallel to the floor or as deep as mobility allows without the heel lifting.
Safety
Safety Notes
- Ensure the anchor point is secure before starting.
- Stop if you feel sharp pain in the knee or groin.
- Maintain tension in the straps throughout the movement.
Spotting
Not recommended; use the suspension trainer handles for self-assistance.
Common Mistakes
- Lifting the working heel
- Rounding the lower back
- Pulling too much with arms
- Bending the straight leg
- Knee caving inward
When to Avoid
- Acute hip impingement
- Knee instability
- Lower back issues
Flexibility Needed
- Hip abduction and adduction range
- Ankle dorsiflexion
Build Up First
- Basic squat form
- Single-leg balance competency
Also known as
TRX Cossack Squat, Suspension Lateral Squat, Assisted Cossack Squat, TRX Side Lunge, Suspension Side Squat
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Balance Trainer Sumo Squat Jumps
Balance Trainer
Quads, Glutes
Kettlebell Goblet Squat
Kettlebell
Quads, Glutes
Deep Squat Stretch
Bodyweight
Glutes
Dumbbell Sumo Squat
Dumbbells
Glutes, Quads
Dumbbell Sumo Squat to Romanian Deadlift
Dumbbells
Glutes, Hamstrings
Barbell Jefferson Squat
Barbell, Plates
Quads, Glutes
Kettlebell Sumo Squat
Kettlebell
Glutes, Quads
Balance Trainer Side Lunge
Balance Trainer
Quads, Glutes
Goblet Cossack Squat
Kettlebell
Quads, Glutes
Cossack Squat
Bodyweight
Quads, Adductors
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
