Shrimp Squat
Description
The shrimp squat is an advanced single-leg squat where you grab your rear foot behind your back and squat down on the standing leg until the rear knee touches the floor. It demands extreme quad strength, balance, and hip flexor flexibility.
Muscle Group
Equipment Required
Shrimp Squat Instructions
- Stand on your right leg. Reach behind and grab your left foot with your left hand.
- Hold your left foot against your glute.
- Extend your right arm forward for balance.
- Squat down on your right leg until your left knee touches the floor.
- Drive through your right foot to stand back up.
- Complete reps, then switch legs.
- Start without grabbing the foot (skater squat) and progress to grabbing.
- Aim for 3 to 6 reps per leg. This is advanced.
Shrimp Squat Form & Visual
Shrimp Squat Benefits
- Advanced single-leg squat skill
- Builds extreme quad and glute strength
- Develops balance and body control
- No equipment needed
- Impressive calisthenics achievement
- Tests mobility and strength simultaneously
Shrimp Squat Muscles Worked
- Quadriceps (extreme, working leg)
- Gluteus maximus
- Hip flexors (rear leg)
- Core (heavy stabilizer)
- Calves
Shrimp Squat Variations & Alternatives
- Skater Squat (no foot grab)
- Pistol Squat
- Bulgarian Split Squat
- Assisted Shrimp Squat (holding support)
- Weighted Shrimp Squat
