Shrimp Squat

Quads, Glutes, Hamstrings, CoreBodyweight

A single-leg squat variation with the non-working leg bent behind you, building quad strength, hip mobility, and core control.

How to do it

1Stand straight, transfer your weight onto your standing leg, and bend your free leg behind you.

2Grasp your rear foot or ankle with the same-side hand.

3Squat down on your working leg, directing your back knee straight down toward the floor.

4Lightly tap your back knee to the floor while keeping your torso tall.

5Push hard through your front heel to stand back up.

Common mistakes

Banging your back knee hard onto the floor.

Leaning your chest too far forward, dumping tension off the glutes.

Allowing your front knee to cave inward as you sink down.

Breathing

Inhale on the descent; exhale as you drive back up to standing.

Make it harder or easier

To make it easier, don't grab your rear foot, or limit your depth.

To make it harder, grab your rear ankle with both hands behind your back.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.