← EXERCISE LIBRARYCalisthenics
Shrimp Squat
Single-leg squat with the rear foot held behind you, demanding knee-dominant strength and hip flexibility. Three sets of five per side touching the rear knee down before adding elevation.
- 01Stand tall and bend one knee, catching that ankle behind you with the same-side hand.
- 02Reach the free arm forward as a counterweight.
- 03Sit down on the standing leg, keeping the torso as upright as the balance allows.
- 04Lower until the trailing knee lightly touches the floor.
- 05Drive through the standing foot to stand, without letting the trailing foot touch down.
- 01Free arm forward, it is your counterweight.
- 02Touch the knee, do not crash it.
- 03Standing knee tracks over the middle of the foot.
- 01Dropping the rear knee hard onto the floor, which is the eccentric failing and is how people bruise a knee cap.
- 02Collapsing the chest forward to reach depth, which shifts the work to the low back instead of the quad.
- 03Attempting it before a full-depth bodyweight squat is comfortable, which usually just trains a wobble.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.