Shrimp Squat exercise animation (Mujer)

Shrimp Squat

Músculo objetivo
Gluteus Maximus, Quadriceps
Músculos sinergistas
Adductor Magnus, Soleus
Equipamiento
Body weight
Parte del cuerpo
Hips, Thighs
Tipo
Strength

The shrimp squat is an advanced single-leg bodyweight squat that places high demand on the gluteus maximus and quadriceps, with meaningful assistance from the adductor magnus and soleus. You stand on one leg, hold your rear foot behind your hip, and lower until your back knee grazes the floor. It builds unilateral leg strength, hip flexor flexibility, and balance without any equipment.

Cómo hacer el Shrimp Squat

  1. 1Stand upright with your feet together, then shift your weight onto your left foot.
  2. 2Reach back with your right hand and grasp your right ankle, bending that knee so your foot is held close to your glute.
  3. 3Extend your free left arm forward at shoulder height for counterbalance.
  4. 4Brace your core and fix your gaze on a point directly ahead to stabilise your balance.
  5. 5Hinge slightly at the hip and begin to bend your standing knee, lowering your body in a controlled manner.
  6. 6Continue descending until your rear knee lightly touches or hovers just above the floor, keeping your torso as upright as you can manage.
  7. 7Pause briefly at the bottom, then drive through the heel and midfoot of your standing leg to press yourself back to full standing.
  8. 8Complete all reps on one side before switching legs.

Consejos de técnica

  • Keep your standing heel flat on the floor throughout the descent; rising onto the toes shifts load away from the glutes and stresses the knee.
  • Reach your free arm forward and out as you descend — it acts as a counterweight and reduces the tendency to fold forward at the torso.
  • If full depth is not yet achievable, place a folded mat or yoga block under your rear knee as a target and reduce the range until strength and flexibility improve.
  • Squeeze the glute of your standing leg at the top of each rep to reinforce full hip extension before beginning the next descent.
  • Progress from assisted reps (fingertips on a wall or doorframe) to fully unassisted once you can maintain a vertical shin and controlled tempo.

Errores comunes

  • Letting the standing knee cave inward: valgus collapse reduces power transfer through the quad and gluteus maximus and places excessive stress on the knee joint.
  • Rising onto the toes of the standing foot: this shifts the centre of gravity forward, reduces glute involvement, and makes balance far harder to maintain.
  • Using momentum to bounce out of the bottom: swinging or bouncing bypasses the range where the quadriceps and gluteus maximus are under the greatest load, limiting strength development.
  • Leaning excessively forward at the torso: a pronounced forward lean reduces quad recruitment and can strain the lower back over repeated sets.
  • Releasing the rear foot grip mid-rep: letting go of the ankle allows the trailing leg to drop, removing the hip flexor stretch and altering the movement pattern significantly.

Preguntas frecuentes

What muscles does the shrimp squat work?

The shrimp squat primarily works the gluteus maximus and quadriceps of the standing leg. The adductor magnus and soleus act as synergists, assisting with hip extension and ankle stabilisation respectively.

How hard is the shrimp squat compared to a pistol squat?

Most people find the shrimp squat at least as demanding as the pistol squat. It requires similar quad strength but adds a significant hip flexor stretch on the rear leg and places slightly different balance demands, since the trailing foot is held behind the hip rather than extended in front.

Can beginners do the shrimp squat?

The shrimp squat is generally considered an advanced movement. Beginners should first develop solid bilateral squat depth, single-leg balance, and hip flexor flexibility before attempting it. Assisted variations — holding a doorframe or lowering only to a box — are useful stepping stones.

How many reps and sets should I do?

For strength development, 3 to 4 sets of 3 to 6 reps per leg is a common starting point. Because it is highly technical and fatiguing, prioritise quality of movement over rep count, especially while learning the pattern.

What equipment do I need for the shrimp squat?

No equipment is required. A yoga mat or folded towel placed under the rear knee can protect it at the bottom position, and a wall or doorframe nearby is useful for assisted practice when first learning the movement.

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