Quads
Shrimp Squat
The Shrimp Squat is a strength exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 23%, quads (vastus lateralis) 18% and quads (vastus medialis) 16%.
How to do it
- Stand on one leg and bend the other knee, holding that foot behind you with the same-side hand.
- Extend the free arm forward for balance.
- Bend the standing knee and lower, bringing the back knee down toward the floor behind the standing heel.
- Touch the back knee lightly to the floor or a pad, keeping the standing heel down.
- Push through the standing foot to rise, then switch legs after the set.
Tips
- Lean the torso forward slightly to keep the balance over the mid-foot.
- Place a folded mat under the back knee to mark the depth.
Common mistakes
- Dropping the back knee hard onto the floor.
- Letting go of the rear foot to catch yourself.
- Standing knee drifting inward.
Muscles worked by the Shrimp Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The free leg goes back, allowing more hip flexion. Squatting on one leg: quads and glute max carry all the body weight, glute medius stops the knee caving, and the free leg is held by the hip flexors.
Shrimp Squat alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Shrimp Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.
Is the Shrimp Squat good for beginners?
The Shrimp Squat is rated advanced. If you are new, learn the Skater Squat first and build up from there.
What is a good alternative to the Shrimp Squat?
For example the Skater Squat, Assisted Pistol Squat and TRX Pistol Squat. They train mostly the same muscles, some with different equipment.
How do you make the Shrimp Squat harder?
Add weight or reps, or move on to the Kettlebell Pistol Squat.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.