Shrimp Squat

Instructions

1. Stand tall on one leg.

2. Bend the other knee so that foot comes behind you.

3. Hold the top of the back foot or ankle with the same-side hand if you are doing the classic version, or keep the back leg bent behind you without holding it.

4. Keep your chest lifted, your core lightly engaged, and your arms positioned for balance.

5. Keep most of your weight through the standing foot.

6. Begin bending the standing knee and sitting slightly back and down.

7. Lower your body toward the floor on the standing leg while keeping the back leg bent behind you.

8. Go only as low as you can while keeping control and balance.

9. Pause briefly at the bottom if you can maintain good form.

10. Push through the standing foot to return to standing.

11. Repeat on the same side, then switch legs.

Common Compensations

• Do not let the standing knee cave inward.

• Do not lean your chest too far forward.

• Do not lose control of the back leg position.

• Do not drop too quickly into the bottom.

• Do not shift all your weight onto the toes of the standing foot.

• Do not twist your hips as you lower or stand back up.

Extra Info

• You should feel this mostly in the glutes, quads, and hip stabilizers of the standing leg.

• You may also feel the ankle and foot of the standing leg working hard for balance.

• This exercise requires single-leg strength, balance, and control.

• You can use light support from a wall, pole, or TRX if needed.

• You should not feel sharp pain in the knee, hip, ankle, or low back.