{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "King Squat",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "tibialis-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "balance"
    ],
    "movement_patterns": [
      "squat"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "advanced"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1739"
  },
  "id": "oec:shrimp-squat",
  "instructions": {
    "setup": [
      "Stand tall on one leg with a stable tripod foot.",
      "Bend the non-working knee behind you, bringing the heel toward the glute.",
      "Optionally hold the ankle of the elevated foot with the hand on the same side, extending the opposite arm forward for counterbalance."
    ],
    "steps": [
      "Inhale and brace your core as you hinge slightly at the hip and sit into the working leg.",
      "Lower yourself under control by bending the knee and ankle until the rear knee lightly taps the floor.",
      "Drive firmly through the working foot, extending the knee and hip to return to the standing position.",
      "Lock out the hip at the top and repeat for the desired reps before switching sides."
    ],
    "breathing": "Inhale and brace during the descent; exhale forcefully as you drive out of the bottom position.",
    "cues": [
      "Reach the opposite arm forward for balance.",
      "Control the descent; do not crash the back knee into the floor.",
      "Keep your working heel glued to the ground."
    ],
    "common_faults": [
      {
        "fault": "Bouncing the rear knee off the floor to generate momentum.",
        "correction": "Descend slowly and lightly tap the floor without transferring body weight onto the rear knee."
      },
      {
        "fault": "Working heel lifting off the floor during descent.",
        "correction": "Work on ankle dorsiflexion mobility or elevate the heel slightly with a small wedge until mobility improves."
      },
      {
        "fault": "Excessive knee valgus (collapsing inward) on the working leg.",
        "correction": "Engage the hip abductors and ensure the knee tracks in line with the middle toes."
      }
    ],
    "safety": {
      "precautions": [
        "Place a folded mat or soft pad under the rear knee to protect it from hard impact."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Shrimp Squat",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Shrimp Squat",
        "url": "https://wger.de/en/exercise/1739/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Happy"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:bodyweight-squat"
    },
    {
      "type": "progression-of",
      "target": "oec:single-leg-box-squat"
    },
    {
      "type": "substitute-for",
      "target": "oec:pistol-squat"
    },
    {
      "type": "substitute-for",
      "target": "oec:bulgarian-split-squat"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "single-leg"
    }
  },
  "status": "active",
  "summary": "An advanced unilateral bodyweight squat where the non-working leg is bent behind the body as you descend until the rear knee gently touches the floor."
}