What is Negative shrimp squat?

The Negative shrimp squat is a hard single-leg lowering exercise where you stand on one leg and slowly lower into a deep squat while holding the opposite foot. It primarily targets the quadriceps and challenges balance, control, and eccentric strength for advanced trainees.

How to Do Negative shrimp squat

  1. Set up position: Stand on your strong leg, hold the opposite foot behind you with the same-side hand, keep chest tall and hips square to establish balance.
  2. Brace and breathe: Brace your core, inhale and shift weight into the standing foot; keep the knee tracking over toes and maintain an upright torso for safety.
  3. Slow descent: Slowly lower on a controlled 3–5 second eccentric, hinge slightly at the hip while keeping the non-supporting knee close to the torso.
  4. Touch and control: Allow the back knee to lightly touch the ground if safe; pause briefly, keep tension and avoid collapsing into the joint.
  5. Reset and repeat: Press through the standing foot to return with control, reset your grip, and repeat recommended reps before switching sides.

Muscle Groups

Quadriceps

Description

Stand on one leg while holding the opposite foot behind you with the same-side hand. Slowly lower yourself down into a deep squat on the standing leg, keeping the torso upright and control throughout the descent. Let the back knee lightly touch the ground if possible, then reset to the starting position. Focus on balance, control, and a slow, steady tempo during the lowering phase.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Negative shrimp squat?

Negative shrimp squats increase quadriceps eccentric strength, single-leg control, balance, hip mobility, and knee stability. The slow lowering phase builds tension and joint tracking, useful for athletes and advanced trainees developing unilateral leg strength.

What common mistakes should I avoid with Negative shrimp squats?

Common mistakes include leaning forward or rounding the torso, letting the standing knee collapse inward, dropping too fast, and losing the foot grip. Focus on core brace, slow eccentric control, and proper knee tracking to reduce injury risk.

How can I progress or modify the Negative shrimp squat?

Modify with assisted holds, reduced range of motion, or using support for balance. Progress by increasing range, adding slow eccentrics, offset loading, or advancing to full shrimp squats or pistol squats as strength and balance improve.