Shrimp Squat

A single-leg squat with the other leg bent behind: more quads and less hip mobility than the pistol.

• Compound
• Bodyweight
• Intermediate

How to do it

• Hold the free foot behind you
• Lower until the back knee touches the floor softly
• Standing knee in line with the foot

Sets, reps and tempo

Ranges: 3–8 per leg · 1–3 RIR

Tempo: Drive up with intent and no swinging; lower in 2–3 s under control

Common mistakes

• Banging the knee into the floor
• Letting the standing knee cave inward

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Pistol Squat (single-leg)
• Bodyweight Bulgarian Split Squat
• Box Pistol Squat