Also known as: shrimp squat, single-leg shrimp, eccentric shrimp squat, one-leg shrimp

What is Negative shrimp squat?

The Negative shrimp squat is a single-leg calisthenics move that emphasizes a slow, controlled lowering on the standing leg. It primarily targets the quadriceps while challenging balance and hip mobility. Difficulty: Hard. Perform with a steady eccentric tempo and strict knee alignment to reduce injury risk.

How to Do Negative shrimp squat

  1. Set stance: Stand on the training leg with feet hip-width, chest upright and weight centered. Slight bend in the knee and prepare to reach behind.
  2. Grab back foot: Reach the same-side hand to hold the opposite foot or ankle, pulling the heel toward the glutes without rotating the torso.
  3. Brace and balance: Engage your core, keep the torso upright, and focus gaze forward. Maintain knee tracking over toes to protect the joint and balance.
  4. Lower slowly: Slowly extend the standing knee over 3-5 seconds, controlling the eccentric descent. Descend until the back knee lightly touches or nears the ground.
  5. Touch and reset: Lightly touch the back knee then push through the heel to stand or partially reset. Re-establish balance before the next rep; use assistance if needed.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the negative shrimp squat?

It builds eccentric strength in the quadriceps, improves single-leg control, hip mobility, and balance. The slow lowering phase increases muscle tension and joint resilience for stronger knees and better unilateral stability.

What common mistakes should I avoid when doing this exercise?

Common mistakes include rushing the descent, letting the knee collapse inward, leaning the torso forward, and failing to control balance. Prioritize slow eccentrics, aligned knee tracking, and use assistance until lowering is smooth.

How can I progress or regress the negative shrimp squat?

Regress with assisted shrimp squats using a hand on support or reduced range of motion. Progress by increasing eccentric time, removing assistance, or advancing to full pistols once balance and quad strength improve.