Exercise guide
Shrimp Squat
- Advanced
- Compound
- Rep-based
- Lower legs
- Upper legs
The shrimp squat is an advanced unilateral movement that develops elite single-leg strength, balance, and hip mobility by targeting the quadriceps and glutes through a deep range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand upright with feet hip-width apart and shift your weight onto the target leg.
- Bend your non-working leg behind you, pulling the heel toward your glute.
- Extend your arms forward at shoulder height to act as a counterbalance.
How to do it
- Inhale as you slowly lower your body by bending the working knee and hip simultaneously.
- Continue descending until the knee of your back leg lightly grazes the floor directly behind your working heel.
- Exhale and drive forcefully through the mid-foot of the standing leg to return to the top.
- Maintain a controlled 3-second tempo on the way down to ensure stability.
Form checklist
- Keep the working heel firmly planted on the ground at all times.
- Ensure the working knee tracks in line with your toes, avoiding internal collapse.
- Keep your core braced and chest up to prevent excessive rounding of the spine.
- Touch the back knee to the floor softly without resting your weight on it.
Pro tips
- Think about 'sitting back' into the hip of the working leg to maximize glute recruitment.
- If balance is an issue, focus your gaze on a fixed point on the floor about five feet in front of you.
Make it harder
- Hold the ankle of the non-working leg with both hands behind your back to remove the counterbalance and increase the stretch.
- Perform the movement while standing on a small platform or weight plate to increase the depth and range of motion.
Frequently asked
- What muscles does the shrimp squat work?
- The shrimp squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the shrimp squat?
- The shrimp squat requires no equipment — just your body weight.
- Is the shrimp squat good for beginners?
- The shrimp squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps