Shrimp Squat
Primary
Quadriceps
Secondary
Glutes, Hip flexors
Equipment
Bodyweight
Difficulty
Advanced
Type
Squat
Shrimp Squat
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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.
Shrimp Squat — targeted muscles
Browse all quadriceps exercises
Also targets: Glutes,
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How do you perform the Shrimp Squat?
- 1
Stand on one leg for optimal results.
- 2
Bend your other knee and hold your foot behind you.
- 3
Squat down on your standing leg.
- 4
Touch your back knee to the ground.
- 5
Drive through your front foot to stand.
- 6
Maintain balance throughout.
What are the best tips for the Shrimp Squat?
Different demand than pistol squat.
Requires less hip flexor flexibility.
Focus on balance and control.
When to Use the Shrimp Squat
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.
Common Shrimp Squat mistakes
Losing balance due to lack of stability or focus.
Squatting patterns like the Shrimp Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Not touching knee to ground.
A compromised back position during the Shrimp Squat puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Leaning too far forward.
Squatting patterns like the Shrimp Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Shrimp Squat — who it's best for
Advanced lifters wanting bodyweight challenges.
How to Program the Shrimp Squat
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 4-6 reps per leg. Rest 90s.
What are good alternatives to the Shrimp Squat?
Other Variations
- Assisted Shrimp Squat
- Weighted Shrimp Squat
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.
The Shrimp Squat is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters wanting bodyweight challenges. Focus on proper technique and consider starting with easier variations.
For the Shrimp Squat, the recommended approach depends on your goals. 3-4 sets of 4-6 reps per leg. Rest 90s. For strength, use 3-5 reps per leg. For muscle growth, perform 5-8 reps per leg. For endurance, complete 8-12 reps per leg.
Yes, the Shrimp Squat can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting quadriceps.
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.
This Exercise Is in Your Plan
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Safety Notes
- Progress gradually.
- Use support when learning.