Demo & instructions
Shrimp Squat
Also known as: Bent-Knee Single-Leg Squat, Rear-Foot-Held Squat
Instructions
A single-leg squat with the free leg bent behind you and, at the harder levels, held by the hand. Unlike the pistol it needs little hamstring flexibility, so many people find it the more natural route to one-leg strength.
- Movement
- Squat
- Type
- Compound
- Level
- Advanced
- Typical range
- 3–10 reps
Setup
- 1Stand on one leg and bend the other knee so the foot is behind you.
- 2Hold the arms forward for balance, or grasp the rear ankle with one hand for the full version.
Execution
- 1Bend the standing knee and lower until the back knee lightly touches the floor behind you.
- 2Keep the torso leaning slightly forward and the standing heel down.
- 3Drive through the whole foot to stand back up without touching the rear foot down.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
