Also known as: rear-foot single-leg squat, one-leg quad squat, rear-foot grab squat, single-leg rear-foot squat, one-legged rear foot squat

What is Shrimp Squat?

The Shrimp Squat is a single-leg bodyweight squat variation that challenges balance, mobility and strength. It primarily targets the quadriceps, glutes and calves and is rated medium difficulty. Perform controlled descent while holding the rear foot to build unilateral leg strength and stability.

How to Do Shrimp Squat

  1. Start upright: Stand tall with feet shoulder-width, slight knee bend; shift weight to one leg and prepare to lift the other behind you.
  2. Grab rear foot: Kick the non-working foot behind and hold the top of your foot or ankle, keeping knees close and chest upright to maintain alignment.
  3. Brace and hinge: Engage your core, keep a neutral spine and chest up; initiate the descent by hinging at the hip of the standing leg with control.
  4. Controlled descent: Lower slowly by bending the standing knee until the thigh is near parallel or as far as control allows; keep the hip stable.
  5. Drive up: Drive through the heel and midfoot to stand, keeping balance; use a hand or wall support if you lose stability.

Muscle Groups

Calves, Glutes, Quadriceps

Description

Stand with your feet shoulder-width apart and a slight bend in your knees.

Kick your leg behind you and grab the top of your foot as if you were performing a quadriceps stretch. Your knees should be next to each other.

Begin the downward movement by slowly bending the hip, knee, and ankle of your standing leg. Keep your arm extended as you lower to the bottom position. Maintain a neutral spine and lower only as far as you can control your pelvis position.

Begin the upward movement by pushing your foot into the ground to initiate standing up.

Repeat for the required amount of repetitions.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Shrimp Squat?

Shrimp squats build unilateral leg strength and size, especially in the quadriceps, glutes and calves. They improve balance, knee tracking and hip mobility while exposing and correcting side-to-side imbalances for better athletic performance and injury prevention.

What common mistakes should I avoid with the Shrimp Squat?

Common mistakes include leaning too far forward, dropping the chest, allowing the knee to cave, rushing the descent, or forcing range beyond control. Fix these by maintaining an engaged core, slower tempo, knee alignment over toes, and using a support for balance practice.

How can I progress to or regress from the Shrimp Squat?

To progress, add weight, reduce support, or increase depth; advanced options include weighted shrimp or pistol squats. To regress, use a support strap, hold onto a stable object, perform negative-only reps, or try elevated rear-foot variations to reduce range and control.