Cossack Squat vs Lateral Lunge: Differences, Pros, and Cons

We can explore so many exercises to target the lower body muscles. Cossack squat vs lateral lunge, both are equally effective in training the lower body. Choosing between the two will depend on your fitness goals and the condition of your body.

Overview of Cossack Squat & Lateral Lunge

 

 

Both are often considered for training glutes and legs. Although they have similar benefits, they have different muscle activation and movement patterns. Let’s learn more about their overview:

Cossack Squat

You’ll use quite a few muscles in the cossack squat with a wide range of motion. Perform this squat by squatting down on one leg. Straighten that leg forward, while the other leg is bent behind to 90 degrees.

Lateral Lunge

 

 

Lateral lunges are one of the most dynamic exercises. You have to step sideways while maintaining stability. Keep your upper body upright while bending your knees. The main focus of the lateral lunge is the glutes, hip abductors, and thighs (outer and inner thighs).

What do Cossack Squats and Lateral Lunges Have in Common?

 

 

Although many people question cossack squat vs lateral lunge, both have similarities. These exercises are unilateral or single-leg movements and involve lateral movement of the legs. Many athletes perform both to build their lower body.

Both exercises rely on single-leg movements so you can alternate between the two. Although similar, everyone’s fitness preferences are different, cossack squats may be more comfortable or vice versa. It’s important to understand the specific goals of your training so you can perform lateral lunges or cossack squats at the right time.

Unveiling the Difference between Cossack Squat vs Lateral Lunge

So, what is actually different from a cossack squat with lateral lunge? As a personal trainer, I do recommend both for those who want to have powerful lower body muscles. However, both have quite different muscle targets and it’s important to know that.

Differences also exist in the range of motion and position of the feet. Here are more details about the differences between these two exercises that you need to know:

1. Muscle Activation Goals

It’s important to know your goals so you can determine the best workout for you. At least, you can expect some of these things with cossack squats:

• Increase flexibility in the ankles and hips. Do it in a static position at the bottom position to relax the muscles. Hold the static position as much as possible for at least 30-60 seconds.
• Rely on cossack squats for an effective warm-up, for example before lifting weights. You can also do cossack squats before other squats such as front squats or back squats.
• Increase your leg strength by perfecting the cossack squat using barbells/dumbbells.

So, what are the muscle activation targets for cossack squat vs lateral lunge? Cossack squats involve the activation of hip flexors, calves, quads, hamstrings, and hip adductors. You can also rely on the cossack squat to improve core stability.

If you want to focus more on the hip abductors, glutes, outer thighs, and inner thighs, you can consider lateral lunges. You can do lateral lunges to build strength and hypertrophy vision. This is different from cossack squats which tend to be ideal for high flexibility and for warming up.

2. Foot Position

Both require you to step your foot to the side to develop the glute medius. For effective results, you must ensure the width of your leg span is wider than your shoulders. In practice, the foot position should be wider on the cossack squat, and this for the entire session.

You shouldn’t move your feet during the set in the cossack squat, just keep them positioned that wide. This is different from lateral lunges where you need to slide your feet out and then together. Complete one rep by stepping your feet together and then move on to the second rep.

3. Lifting Foot or Not?

Lift your feet off the floor to perform a cossack squat. Your feet will lift as you get lower into the squat. For what? The leg you’re using for the lunge will get more stress as well as the range of motion.

This is different from the lateral lunge which does not require you to lift your feet off the ground. Plant your feet firmly on the floor with your toes straight.

4. Differences in Range of Motion

You need to lower your buttocks as low as possible on the cossack squat. Doing as low as you can adjust your body’s flexibility and mobility. Lateral lunges have a different standard of thigh alignment. This position is the final range of motion and then you can return to standing.

So, cossack squat vs lateral lunge has different ranges of motion even though they both move the leg to the side. The range of motion of the cossack squat is greater than that of the lateral lunge.

Pros & Cons Of Cossack Squats

 

 

In cossack squats, you can get benefits ranging from strength, coordination, and balance with the single-leg squat exercise. Compared to some other variations, the cossack squat vs lateral lunge is a challenging exercise, especially the cossack squat. Many people and even athletes can struggle to complete 10 reps.

Pros

To convince you to invest in this exercise, here are some pros of cossack squats:

Cossack squats can effectively increase range of motion making them ideal for static stretching. You can expect better flexibility and mobility with cossack squats, especially the calves, hips, and hamstrings.

Not only are they great for natural flexibility and building strength, but the benefits of cossack squats can be quite extensive. You can do these squats for just a warm-up.

Can significantly increase your lunge level. Sharpen your skills after mastering the split squat, and lunge with the cossack squat.

Ideal for supporting body balance. Single-leg movements (unilateral exercises) can be a solution to leg-foot strength imbalances.

Cons

Although it can be relied upon for advanced squats, there are certain drawbacks that you should anticipate. Here are some cons of cossack squats:

Some exercises are considered more effective or efficient for building lower body mass or strength. Cossack squats are not always the first choice.

Some people feel uncomfortable with cossack squats especially those with limited range of motion.

It’s not easy to master the cossack squat, especially for beginners as it requires a combination of strength, coordination, and balance.

Pros and Cons of Lateral Lunge

Considering cossack squat vs lateral lunge, it’s important to be clear on the benefits of both. Some people call this a side lunge which means you’re throwing your leg to the side but with a natural range of motion. You may choose other variations such as lunging in the other direction though it is a different variation.

The range of motion in the lateral lunge is important for you to train. Soccer athletes often rely on lateral lunges for their fitness goals. Those of you who do this lunge are in luck because it’s not as difficult as the cossack squat.

Pros

Lateral lunges do not require as much intense mobility due to the lesser range of motion. Find out more about what are the advantages of lateral lunges:

Effective for improving balance between the legs, one of the most reliable unilateral exercises

Lateral lunges require more intense adductor strength for leg movement. Compared to cossack squats, you can build adductor strength faster with lateral lunges.

It can increase strength in many planes of motion, reducing the potential for injury.

Despite the extra benefits, lateral lunges don’t require too much mobility. The point of these lunges is to bend your knees to 90 degrees, not a wide range of motion like the cossack squat.

Cons

Due to certain body conditions, lateral lunges are not ideal. To help you choose cossack squat vs lateral lunge, here are some cons of lateral lunge that you should know:

It can be very difficult to do if there are certain improvisations. You may find it difficult to try certain lateral lunge variations. Choose your weights wisely because if they are too heavy, the core technique of this lunge can shift making it less than optimal.

Those with knee problems are not advised to do lateral lunges. Make sure you are free from knee pain if you want to focus on this exercise.

FAQ

Are cossack squats effective?

You can do cossack squats to build flexibility and strength in your hips effectively. You can also get better resistance in your ankles with cossack squats.

Are cossack squats good for the glutes?

If you want to focus on the glute, you can try certain variations such as the one-legged cossack squat. Consider other variations for a balance of muscle development.

Which muscles are trained with the lateral lunge?

Lateral lunges can build the medial glute effectively. Regular lunges may also focus on the glute and quad, but they are not as effective as lateral lunges for developing the hip adductors.

Is it worth doing lateral lunges regularly?

The benefits of lateral lunges are not only to train the whole body with side-to-side movements. You can also train one side of your body effectively to build stability and strength in that area.

Are lateral lunges safe for the knee?

Through side-to-side movement, lateral lunges can be safer for the cruciate ligaments. This is the part of the knee that often triggers pain and hinders training.

What are effective exercises to improve flexibility?

Cossack squat vs lateral lunge is often considered by many people in improving body flexibility. Lateral lunges focus more on the pelvic adductor and abductor muscles, while Cossack squats focus on pelvic and knee flexibility.

 

Do you like squat? Then you must try other form of squats as well, like this sissy squat here.