A single-leg squat variation performed by holding the rear foot and lowering the body to load the quadriceps and glutes.
How to do the Shrimp Squat#
- Stand on one leg and reach back to grasp the opposite foot or ankle behind you.
- Keep your chest upright, brace your core, and slightly hinge at the hips.
- Bend the standing knee and lower your hips until the rear knee nearly touches the floor or the front thigh is about parallel.
- Drive through the heel of the standing foot to return to tall standing while keeping the torso upright.
- Control each repetition and use your arms for balance if needed; reset before the next rep.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis), Abductors (Gluteus Medius & Minimus (Hip Abductors)), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors))
Common mistakes#
- Leaning the torso too far forward and rounding the back.
- Allowing the front knee to collapse inward.
- Using the rear foot to push off instead of the standing leg.
- Shifting weight onto the toes instead of keeping pressure through the heel.
- Failing to brace the core, causing loss of balance.
