Shrimp squat
The shrimp squat is a single-leg squat where you hold your other foot behind you and lower your rear knee toward the floor. Expect your quads and glutes to work hardest, with your hamstrings, abs and calves joining in. It needs balance and control. Start it when the Bulgarian split squat feels solid. Lower slowly and tap the floor lightly with your knee, on a mat if you like, and never crash into it. Do both legs equally. When it feels easy, move on to the Pistol squat.
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How to do it
- Balance on one leg and hold the other foot behind you.
- Keep your chest up and your standing heel flat.
- Sink down slowly until your rear knee is close to the floor.
- Drive back up through your standing leg, then switch legs.
Then repeat on the other side.
Form tips
- Stand on one leg, hold your other foot behind you.
- Lower until your rear knee nears the floor.
- Front heel stays down, chest up, then drive up.
Common mistake
- Crashing your rear knee into the floor instead of controlling it.