Primary
Quadriceps
Secondary
Glutes, Hip flexors
Equipment
Bodyweight
Difficulty
Advanced
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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The shrimp squat bends your rear knee and holds your foot behind you while you squat on the front leg, creating a single-leg squat that emphasizes quad strength over the hip flexor demands of pistol squats. Your back knee touches the ground at the bottom—a clear depth target. This is a more quad-dominant alternative to pistols that requires less hamstring flexibility.
When to use it
Use as an alternative to pistol squats.
Who it's for
Advanced lifters wanting bodyweight challenges.
Unlike pistol squats where the free leg extends forward, the shrimp holds it behind. This shifts the balance point and changes which muscles limit the movement. Most people find shrimps easier on hip flexors but harder on quads than pistols.
Browse all quadriceps exercises
Also targets: Glutes, hip flexors
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Stand on one leg for optimal results.
Bend your other knee and hold your foot behind you.
Squat down on your standing leg.
Touch your back knee to the ground.
Drive through your front foot to stand.
Maintain balance throughout.
Different demand than pistol squat.
Requires less hip flexor flexibility.
Focus on balance and control.
Program shrimp squats as an alternative to pistol squats when hip flexor tightness limits pistol depth, or as a progression toward pistols. Use them for quad-dominant single-leg training that requires no equipment. They pair well with posterior chain work since they heavily bias the quads.
Losing balance due to lack of stability or focus.
Squatting patterns like the Shrimp Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Not touching knee to ground.
Changing your back position during the Shrimp Squat can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Leaning too far forward.
Squatting patterns like the Shrimp Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Advanced lifters wanting bodyweight challenges.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 4-6 reps per leg. Rest 90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Shrimp Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Shrimp Squat
The Shrimp Squat primarily targets the Quadriceps, making it an effective exercise for quadriceps development. Secondary muscles worked during the Shrimp Squat include Glutes, Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Core, Ankle stabilizers.
Our library labels Shrimp Squat as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Shrimp Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Shrimp Squat is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Shrimp Squat include: Pistol Squat, Bulgarian Split Squat. These exercises target similar muscle groups as the Shrimp Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.