Shrimp Squat

How to do it

Stand on one leg and bend the other knee so the foot is behind you, then lower under control until the trailing knee lightly touches the floor and press back up through the front foot.

Muscles worked

Primary: quads · Also works: glutes, core

Equipment

No equipment

Common mistakes

• Slamming the back knee into the floor instead of touching it softly
• Leaning the torso far forward to reach the floor rather than staying upright over the working leg
• Letting the standing heel lift, which puts all the load through the front of the knee

Variations

• Touch down to a cushion or stack of books to shorten the range
• Hold the rear foot with the same-side hand for the harder version

Can't do this one? Swap it for

• Pistol Squat
• Bulgarian Split Squat
• Deficit Split Squat

Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Barbell Back Squatquads
• Goblet Squatquads
• Bodyweight Squatquads
• Leg Pressquads
• Bulgarian Split Squatquads
• Walking Lungequads