Strength Training · Calisthenics
Shrimp Squat
The shrimp squat is a single-leg squat with your free foot held behind you as your rear knee lowers toward the floor. It trains your thighs and glutes while challenging balance and leg control.
- Advanced
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand on one foot with your standing knee slightly bent.
- Hold your free ankle behind you with the same-side hand, keeping that knee bent.
- Reach your other arm forward for balance.
- Lower your rear knee toward the floor by bending your standing leg, leaning your torso forward as needed.
- Press through your planted foot to return to standing on that leg.
Form cues
- Keep your hips facing forward.
- Keep your whole standing foot grounded.
- Look at a fixed point ahead.
- Breathe out as you rise.
Common mistakes
- Standing knee collapsing inwardKeep your standing knee pointing in the same direction as your toes throughout the rep.
- Pushing off the rear kneeTreat any floor contact as a light touch rather than transferring your weight onto the rear leg.
- Dropping through the bottomUse a shallower range until you can control the entire descent without accelerating at the bottom.
Safety
Fatigue or poor balance can cause a fall or an uncontrolled landing on your rear knee. Forcing depth beyond your available strength or mobility can aggravate the standing knee.
- Place a firm pad beneath your rear knee to cushion accidental contact.
- Practice beside a stable support you can grab if you lose balance.
- Build comfortable bodyweight repetitions before adding resistance.
If you have knee or ankle pain, or cannot comfortably hold your foot behind you, use an unheld, supported version and seek professional advice if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 4–8 reps per leg
- Rest
- 1 min 30 sec
Start with your weaker leg and match that rep count on your stronger side.