Shrimp Squat

The quad-dominant unilateral bodyweight challenge — single-leg squat with rear leg tucked behind, creating extreme knee flexion and balance demand

---

⚡ Quick Reference

Aspect	Details
Pattern	Squat (Unilateral)
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Hip Flexors
Equipment	Bodyweight (optional: pole for assistance)
Difficulty	⭐⭐⭐ Advanced
Priority	🟢 Supplementary

Movement Summary

---

🎯 Setup

Starting Position

1. Starting stance: Stand on one leg (e.g., right leg)
2. Rear leg: Bend left knee, grab left foot behind you with left hand
3. Rear foot position: Pull heel toward glute, knee pointing down
4. Free arm: Extended forward for counterbalance
5. Standing leg: Foot flat, weight mid-foot
6. Torso: Upright initially, will lean forward during descent
7. Core: Braced and engaged

Grip Options for Rear Foot

Method	How	When to Use
Same-side hand	Right foot held by right hand	Standard setup
Behind back	Grab across back	More advanced
Ankle strap	Use strap to hold foot	If grip is limiting

Setup Cue

"Grab your foot behind you like a flamingo, then squat down on the standing leg — rear knee aims for the floor"

---

🔄 Execution

The Movement

🔝 Starting Position

What's happening: Balanced on one leg with rear foot held

1. Standing on one leg (e.g., right)
2. Left foot held behind by left hand, heel to glute
3. Right arm extended forward for balance
4. Weight centered on standing foot
5. Core braced, ready to descend

Feel: Standing leg engaged, rear quad stretched from holding foot

⬇️ Descending

What's happening: Controlled single-leg descent with rear knee lowering

1. Bend standing knee and hip simultaneously
2. Lower down as rear knee travels toward floor
3. Lean torso forward to maintain balance
4. Free arm reaches forward for counterbalance
5. Keep standing heel down
6. Descend until rear knee lightly touches floor (or close)

Tempo: 2-3 seconds

Feel: Intense quad and glute activation in standing leg, balance challenge

⏸️ Bottom Position

What's happening: Deep single-leg position, rear knee near/at floor

1. Standing leg deeply bent
2. Rear knee lightly touching or hovering above floor
3. Torso leaning forward, arm extended for balance
4. Standing heel still down
5. Rear foot still held by hand
6. Brief tap or immediate reversal

Common error here: Crashing knee into floor — control the descent.

⬆️ Ascending

What's happening: Single-leg drive back to standing

1. Push through entire standing foot
2. Drive standing knee out and up
3. Extend hip and knee together
4. Maintain rear foot grip throughout
5. Return to upright single-leg stance

Tempo: 2-3 seconds

Feel: Standing quad and glute burning, balance required throughout

Key Cues

Primary Cues

• "Rear knee to floor, tap don't crash" — controlled descent
• "Heel stays down" — maintain standing foot contact
• "Lean forward to balance" — counterbalance with torso
• "Drive through the floor" — push hard on standing leg

Tempo Guide

Goal	Tempo	Example
Strength	3-1-2-0	3s down, 1s pause, 2s up
Control	4-2-3-0	Super controlled
Hypertrophy	3-0-3-1	Constant tension with squeeze

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — extreme ROM	█████████░ 90%
Glutes	Hip extension, stability	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, knee control	██████░░░░ 55%
Hip Flexors	Holding rear leg position	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Maintains balance and torso position
Hip Stabilizers (glute medius/minimus)	Single-leg stability
Ankle Stabilizers	Keeps standing foot stable

Unique Benefit

Shrimp squats create extreme quad stretch and demand because the rear leg position forces deeper knee flexion than most exercises, making it exceptional for quad development and VMO activation.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Crashing rear knee	Slamming knee into floor	Knee injury, lack of control	Control descent, light tap only
Heel lifting	Standing heel comes up	Balance loss, reduced strength	Sit back more, keep heel down
Releasing rear foot	Letting go of back foot	Defeats purpose, easier	Maintain grip throughout
Shallow depth	Not descending fully	Less training effect	Build mobility and strength
Knee caving in	Valgus collapse	Knee stress	Drive knee out in line with toes

Most Common Error

Crashing rear knee into the floor — this should be a controlled tap, not a slam. If you're crashing, you're going too fast or need to build more strength.

Self-Check Checklist

• Standing heel stays down entire rep
• Rear knee lightly taps floor (controlled)
• Rear foot held throughout movement
• Standing knee tracks over toes
• Smooth, controlled tempo

---

🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Assisted Shrimp	Hold pole/TRX	Learning movement
Box Shrimp	Stop at box before floor	Control depth
Skater Squat	Rear foot not held	Easier version
Elevated Shrimp	Standing foot on platform	Reduces descent distance

Standard

Variation	How	Emphasis
Full Shrimp Squat	Rear knee to floor	Complete movement
Tempo Shrimp	4-2-3-0 tempo	Control and strength
Pause Shrimp	2-3s at bottom	Strength at depth

Harder (Progressions)

Variation	How	When to Use
Weighted Shrimp	Hold dumbbell/kettlebell	Add load
Deficit Shrimp	Standing foot elevated	Increased ROM
Dragon Squat	Advanced shrimp variation	Elite level

By Target

Target	Variation	Change
Strength	Weighted shrimp	Hold weight in goblet position
Quad Focus	Slow tempo	5-3-3-0 tempo
Balance	Free-standing	No pole assistance
Mobility	Deep holds	20-30s at bottom

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Notes
Strength	4	4-8	120-180s	Add weight when ready
Hypertrophy	3-4	8-12	90-120s	Focus on tempo
Endurance	2-3	12-20	60-90s	Only if mastered

Workout Placement

Program Type	Placement	Rationale
Bodyweight program	Primary leg exercise	Main unilateral movement
Leg day	Supplementary	After main lifts
Quad focus	Secondary	After bilateral squat

Progression Scheme

How to Progress

Start with assisted shrimp squats (holding pole). Build to 3x8 per leg, then reduce assistance. Once you can do 3x8 full shrimp squats, add weight (goblet hold) or try deficit variation.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Skater Squat	Rear foot not held, easier
Assisted Shrimp (pole)	Building strength and balance
Box Shrimp	Learning depth control

Progressions (Harder)

Exercise	When Ready
Weighted Shrimp	Can do 3x10 bodyweight
Deficit Shrimp	Want more ROM
Dragon Squat	Elite bodyweight challenge

Same-Stimulus Alternatives

Alternative	When to Use
Bulgarian Split Squat	Easier to load progressively
Pistol Squat	Different single-leg pattern
Skater Squat	Similar but easier

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	High knee flexion stress	Use box variation, limit depth
Patellar tendinitis	Aggravates front knee pain	Avoid or use very light
Hip flexor issues	Holding rear leg stresses hip flexor	May need to avoid

Stop Immediately If

• Sharp knee pain (especially front of knee)
• Unable to control descent (crashing)
• Standing heel lifting uncontrollably

Safety Notes

• Control is key — rear knee should tap gently, not crash
• Build progressively — master easier variations first
• Use assistance nearby — pole or wall for safety
• Match reps between legs — prevent imbalances

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Knee	Flexion/extension	Extreme flexion (both legs)	🔴 High
Hip	Flexion/extension	Deep flexion	🟡 Moderate
Ankle	Dorsiflexion	Significant	🟡 Moderate

Joint Stress Management

The extreme knee flexion is intentional but does create high knee stress. Use appropriate progressions and don't rush. If you have knee issues, this may not be appropriate.

---

❓ Common Questions

What's the difference between shrimp squat and skater squat?

Shrimp squat has you holding your rear foot behind you (creating more knee flexion), while skater squat has the rear foot free/hovering (less knee flexion, slightly easier).

Should my rear knee touch the floor?

It should lightly tap the floor at the bottom — a controlled touch, not a crash. If you're slamming it down, slow down and build more control.

Which is harder, pistol squat or shrimp squat?

Generally pistol squat is harder due to greater balance demand and ankle mobility requirement. Shrimp squat is more quad-focused and slightly easier to balance.

How do I add weight?

Hold a dumbbell or kettlebell in goblet position (at chest) with your free arm, or wear a weight vest. Start light (10-20lbs) and progress slowly.

My hip flexor cramps when holding my foot. What should I do?

This is common. Warm up hip flexors first, start with assisted variations to reduce hold time, and build up gradually. If cramping persists, try skater squat instead.

---

📚 Sources

Biomechanics & Muscle Activation:

• ExRx.net — Tier C
• Functional Movement Systems — Tier C

Programming:

• Overcoming Gravity (Steven Low) — Tier B
• Calisthenics Movement — Tier C

---

For Mo

When to recommend this exercise:

• User wants advanced bodyweight leg training
• User is focused on quad development
• User has mastered Bulgarian split squats
• User is into calisthenics progressions

Who should NOT do this exercise:

• Patellar tendinitis → High knee flexion will aggravate
• Acute knee injury → Wait for recovery
• Poor balance → Start with assisted version or skip

Key coaching cues to emphasize:

1. "Tap the floor gently, don't crash"
2. "Keep your heel down on the standing leg"
3. "Build up through assisted variations first"

Common issues to watch for in user feedback:

• "My knee hurts" → Check if appropriate exercise, may need regression
• "I can't balance" → Use pole assistance
• "My hip flexor cramps" → Normal at first, warm up, or try skater squat

Programming guidance:

• For strength: 4x4-8 per leg, 2-3x/week
• For hypertrophy: 3-4x8-12 per leg with tempo
• Progress when: Can do 3x8-10 per leg with perfect control
• Progression path: Assisted → Box → Full → Weighted → Deficit

---

Last updated: December 2024