Shrimp Squat
Shrimp Squat Exercise Description
The Shrimp Squat is a single‑leg squat variation performed with the non‑working leg held behind you, emphasizing the quadriceps while also engaging the gluteus maximus and hamstrings as hip extensors. Hip abductors/external rotators and the calves/foot musculature work hard to stabilize the knee and ankle, and the trunk musculature maintains a neutral spine. Holding the back ankle increases knee flexion of the non‑working leg and shifts demand to the working leg through a longer lever and deeper knee bend. The goal is a controlled descent until the knee of the held (non‑working) leg lightly touches the floor, then a strong, balanced return to standing. This exercise trains unilateral strength, balance, and coordination with a clear depth marker, rewarding precise alignment and tempo control.
- Muscle Groups: Quads
- Target Muscles: Vastus Lateralis
- Assisting Muscles: Biceps Femoris - Long Head, Gluteus Maximus
- Stabilizing Muscles: Gluteus Medius, Piriformis, Soleus, Tibialis Posterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Quad
- Movement Direction: Vertical
- Muscle Position: Lateral
- Gender: Female
How To Do The Shrimp Squat Exercise
‘- Stand tall on one foot with a tripod stance (heel, big toe, little toe down).
– Bend the other knee, reach behind with the same‑side hand, and hold that ankle; free arm reaches forward for counterbalance.
– Brace your core; keep ribs stacked over pelvis and maintain a neutral spine.
– Set the working knee to track over the middle toes; keep the pelvis level (avoid hip drop).
– Begin the descent by sitting slightly back at the hips while bending the working knee; keep the heel grounded.
– Lower under control until the knee of the held leg gently touches the floor beside/just behind the stance foot—no bouncing.
– Drive through midfoot and heel to stand, extending hip and knee together; keep the knee tracking and torso steady.
– Keep the held foot close to the glute; avoid pulling hard on the ankle.
– Use a light fingertip on a stable support if needed for balance without leaning into it.
– Common form checks: do not let the working knee cave inward, the heel lift, or the spine round.
Shrimp Squat Tips
‘- Maintain a tripod stance on the working foot with heel, big toe, and little toe in contact.
– Brace your core and keep ribs stacked over the pelvis to maintain a neutral spine.
– Keep the working knee tracking over the middle toes; do not let it cave inward.
– Keep the pelvis level and avoid letting the hip on the held-leg side drop.
– Begin the descent by sitting slightly back at the hips while bending the working knee.
– Keep the working heel grounded throughout the movement; avoid letting it lift.
– Lower under control until the knee of the held leg lightly touches the floor without bouncing.
– Keep the held foot close to your glute and avoid pulling hard on the ankle with your hand.
– Drive through the midfoot and heel to stand, extending the hip and knee together.
– If using support, use only a light fingertip on a stable object for balance without leaning into it.
Shrimp Squat Beginner Introduction
The Shrimp Squat is a one‑leg squat style movement where the working leg supports the body while the other leg folds behind the body and is held by the hand. This setup increases the effort on the front thigh, with strong help from the glutes and the back of the thigh as the hip straightens. Muscles around the hips, along with the calves and small muscles of the feet, contribute to steadying the knee and ankle, while the core keeps the torso organized and steady.
During the motion, the body lowers on the standing leg until the knee of the folded leg gently meets the floor beside it, giving a clear reference point for depth. From there, the lifter rises back up on the same leg in a smooth, powerful action. Many people use this exercise to develop one‑side strength, balance, and coordination, as it challenges alignment, posture, and rhythm. A light touch on a nearby support is sometimes used to help manage balance demands without taking weight off the working leg.