Shrimp Squat

oec:shrimp-squat

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: King Squat

How to do it

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.

Movement

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

Bouncing the rear knee off the floor to generate momentum.: Descend slowly and lightly tap the floor without transferring body weight onto the rear knee.
Working heel lifting off the floor during descent.: Work on ankle dorsiflexion mobility or elevate the heel slightly with a small wedge until mobility improves.
Excessive knee valgus (collapsing inward) on the working leg.: Engage the hip abductors and ensure the knee tracks in line with the middle toes.

Safety

Place a folded mat or soft pad under the rear knee to protect it from hard impact.

Muscles

Quadriceps prime mover
Gluteus maximus prime mover
Adductor magnus synergist
Soleus synergist
Gluteus medius stabilizer
Tibialis anterior stabilizer

Joints

Hip: Flexion, Extension
Knee: Flexion, Extension
Ankle: Dorsiflexion, Plantarflexion

Details

Movement: Squat
Modality: Calisthenics, Strength, Balance
Mechanics: compound
Force: push
Laterality: unilateral
Kinetic chain: closed
Level: advanced
Equipment: None
Record: Repetitions
Load: bodyweight

progression of Bodyweight Squat
progression of Single-Leg Box Squat
substitute for Pistol Squat
substitute for Bulgarian Split Squat

Sources

wger: Shrimp Squat, by Happy (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

shrimp-squat.json