Shrimp Squat

An elite unilateral leg exercise targeting the quads and balance. It requires exceptional hip mobility and control compared to a standard squat.

Exercise Details

Level: Intermediate
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Stand on one leg. Reach back and hold the foot of the non-standing leg with the same-side hand.

Instructions

1. Lower your hips by bending the standing leg.
2. Bring the rear knee toward the floor.
3. Keep your torso slightly leaned forward for balance.
4. Drive back up to the start.
5. Maintain knee alignment.

Common Mistakes

1. Knee collapsing inward.
2. Slamming the rear knee on the floor.
3. Losing balance.

Alternative Exercises

Walking Lunge

Beginner / Bodyweight-only / Quads / lunge

A dynamic lower-body compound exercise. It builds functional strength, balance, and coordination while targeting the quads and glutes.

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Squat On Bosu Ball

Intermediate / BOSU Balance Trainer / Quads / squat

An advanced lower-body exercise that combines a standard squat with extreme instability to recruit deep stabilizer muscles and improve balance.

Squat Mobility Complex

Beginner / Bodyweight-only / Quads / squat

A series of movements within a squat position to open the hips, ankles, and thoracic spine. It improves overall movement quality and warm-up readiness.

Squat

Beginner / Bodyweight-only / Quads / squat

The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.