{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Side Squat",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "gracilis",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension",
          "abduction"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "mobility",
      "strength"
    ],
    "movement_patterns": [
      "squat",
      "lunge"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "kettlebell",
      "dumbbell"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1407"
  },
  "id": "oec:cossack-squat",
  "instructions": {
    "setup": [
      "Stand with feet set significantly wider than shoulder width, with toes pointing slightly outward.",
      "Extend your arms forward for balance or hold your hands together at chest height.",
      "Engage your core and maintain an upright, tall posture."
    ],
    "steps": [
      "Shift your weight to one side and squat down through that hip and knee while keeping the opposite leg straight.",
      "Allow the straight leg to rotate onto its heel with toes pointing upward as you sink deep into the squat.",
      "Descend until your working hip is as low as comfortable, ideally below parallel, while keeping the working heel flat on the floor.",
      "Drive through the working foot to extend the hip and knee, returning smoothly to the starting wide stance.",
      "Repeat on the opposite side or complete all reps on one side before switching."
    ],
    "breathing": "Inhale as you descend into the squat; exhale forcefully as you drive back up to the starting position.",
    "cues": [
      "Keep the working heel glued to the floor.",
      "Turn the straight-leg toes toward the ceiling.",
      "Stay tall through your chest."
    ],
    "common_faults": [
      {
        "fault": "Allowing the heel of the squatting leg to peel off the floor.",
        "correction": "Work within your available ankle dorsiflexion or elevate the heel slightly while improving mobility."
      },
      {
        "fault": "Excessive forward torso collapse and rounding of the lower back.",
        "correction": "Keep your chest proud and extend your arms forward as a counterbalance."
      },
      {
        "fault": "Bending the trailing knee during the descent.",
        "correction": "Keep the non-working leg locked in full extension and actively rotate the foot onto the heel."
      }
    ],
    "safety": {
      "precautions": [
        "Descend only as deep as your hip and adductor mobility comfortably allows to avoid groin strains."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Cossack Squat",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Cossack squat",
        "url": "https://wger.de/en/exercise/1407/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:lateral-squat"
    },
    {
      "type": "progression-of",
      "target": "oec:lateral-split-squat"
    },
    {
      "type": "variation-of",
      "target": "oec:lateral-squat"
    },
    {
      "type": "substitute-for",
      "target": "oec:lateral-squat"
    },
    {
      "type": "substitute-for",
      "target": "oec:lateral-split-squat"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "wide"
    }
  },
  "status": "active",
  "summary": "A deep lateral squat variation performed from a wide stance that builds unilateral leg strength and frontal-plane hip mobility."
}