Shrimp Squat
Primary
Quadriceps
Secondary
Glutes, Hip flexors
Equipment
Bodyweight
Difficulty
Advanced
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your quadriceps, the Shrimp Squat is a solid advanced-level squat pattern movement in the compound category. Use as an alternative to pistol squats.
Everything You Need to Know About the Shrimp Squat
The Shrimp Squat is a advanced exercise exercise that targets your Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as an alternative to pistol squats. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters wanting bodyweight challenges. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Shrimp Squat — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Shrimp Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Progress gradually.
- Use support when learning.