Shrimp Squat

Also known as: Shrimp Single-Leg Squat

StrengthBalanceMobilityFunctional

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Body Part: Legs

Description

Squat on one leg while holding the other foot behind you with the same-side hand. Reach the free arm forward and lower the rear knee close to the floor, then stand on the supporting leg. The held-leg position increases the balance and mobility demands while the quadriceps and glutes lift the body.

How to Perform

Stand tall on one leg with your weight centered over the middle of the foot. Bend the other knee behind you and hold that foot with the hand on the same side.
Extend your free arm forward for balance. Keep your chest lifted, hips level, and the standing foot flat on the floor.
Bend the standing knee and sit down slowly. Let the knee travel in line with your toes while keeping the held foot close behind you.
Lower until the rear knee is close to the floor without resting on it.
Press through the whole standing foot to return to standing. Keep your torso controlled and avoid pushing off the floor with the lowered knee.
Complete all repetitions on one side, then switch legs. Use a light hand support or reduce the depth if you cannot keep balance or control.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Hold the rear foot close to the body with the knee pointing down.
Allow a slight forward torso lean to help balance.
Spread foot pressure across the heel and the bases of the big and little toes.
Use the same depth on both sides.
Look at a fixed point in front of you to steady your balance.

Common Mistakes

Letting the front knee cave inward instead of tracking over the toes.
Lifting the heel of the working foot off the floor.
Pushing off the floor with the trailing knee or toes instead of using the front leg.
Twisting the hips to one side rather than keeping the pelvis square.
Dropping too quickly and losing control through the descent.
Pulling aggressively on the rear foot and losing balance or hip position.