Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
Short answer
Shrimp Squat: an advanced bodyweight exercise for the quads. It needs no equipment. A typical target: 3 sets of 5-8 per leg. If it is still too hard, start with the easier variation, “Beginner Shrimp”.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Stand on one leg.
Hold rear foot behind you.
Lower until rear knee touches ground.
Stand back up.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the shrimp squat work?
The quadriceps of the working leg take the load, and because the torso stays more upright than in a pistol, the quads take an even larger share relative to the glutes. Holding the rear foot behind you demands hip flexor flexibility on that side and hamstring strength to keep it there. The core resists the forward pitch created by the rear leg position, and the ankle and foot of the working leg work constantly to keep you balanced.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 5 to 8 per leg, twice a week. Start with an elevated version where the rear knee touches down onto a raised surface, then lower it to the floor, then progress to holding the rear foot with the opposite hand. The knee touching down should be controlled, not dropped. Treat this as a strength movement and keep the reps low.
If you are stuck
Falling forward is the most common fault and comes from letting the torso pitch rather than sitting back. Keep the chest up and reach the free arm forward as a counterweight. Not touching the knee down means the range is incomplete - use an elevation you can reach properly rather than a partial rep on the floor. Losing balance is normal early on; do the first weeks next to a wall you can touch rather than abandoning reps.
Progressions
Level up your training
Shrimp Squat questions
What is the difference between shrimp squat and pistol squat?
In pistol squats, the free leg extends forward. In shrimp squats, you hold your rear foot behind you with your hand. Shrimp squats require more quad strength and balance, while pistols need more hip flexibility.
Which is harder, shrimp squat or pistol squat?
Shrimp squats are generally considered harder because they require touching your rear knee to the ground while holding your foot, demanding more quad strength and coordination.
Related Exercises
More Legs exercises
Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
Bulgarian Split Squat
A split squat with the rear foot elevated on a bench. Great for building single-leg strength.
Ready to Practice Shrimp Squat?
Find a calisthenics park with open space near you and start training.