Shrimp Squat
Explanatory Video
Description
The Shrimp Squat is a unilateral lower body exercise that emphasizes balance and leg strength. Stand on one leg and bend the other leg behind you, optionally grabbing your ankle with your hand. Slowly lower your hips by bending your standing knee until the knee of your back leg touches the ground behind you. Ensure your heel remains flat on the floor and your torso stays as upright as possible. Push back up to the starting position with control.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Quadriceps Femoris
Gluteus Maximus
Hamstrings
Gastrocnemius
Rectus Abdominis
Body Areas
Legs
Glutes
Calves
Core
Equipment
Other
Progressions
The pistol squat is a challenging single-leg squat variation that requires strength, balance, and flexibility. Stand straight with your feet together. Extend one leg straight in front of you and lower your body into a squat on the supporting leg, keeping the other leg extended off the ground. Aim to squat as low as possible while maintaining balance. Keep your back straight and chest up throughout the movement. Push through the heel of the foot on the ground to return to the starting position. Switch legs after completing the desired number of reps.
Dynamic
Advanced
Similar Exercises
A unilateral squat variation performed with the rear foot elevated on a bench or platform, intensifying the focus on single-leg strength.
Dynamic
Intermediate
A unilateral lower body exercise performed in a staggered stance with one foot in front of the other, developing single-leg strength and stability.
Dynamic
Beginner
Regressions
A lower-body exercise that targets the leg muscles, performed by bending the knees and lowering the body.
Dynamic
Beginner
Last updated: 3/6/2026