Legs · Calisthenics
Shrimp Squat - The complete guide
The shrimp squat is an advanced single-leg squat where you hold the back leg behind you with your hand while lowering fully on the front leg - it demands significantly more strength and balance than a pistol squat.
How to perform it
- 1Stand on one leg and bend the other knee, holding the ankle or foot behind you
- 2Lower yourself under control on the standing leg
- 3Let the back knee come close to the floor behind you for balance
- 4Go as deep as your mobility and strength allow, ideally until the back knee lightly touches the floor
- 5Press back up using only the front leg
Common mistakes
⚠️ Losing balance because the core and hip aren't sufficiently stabilized
⚠️ Attempting it without solid pistol squats as a foundation
⚠️ Too little ankle mobility unnecessarily limiting depth
Progression - the path to mastering it
1. Solid assisted pistol squat
2. Shrimp squat holding onto support
3. Shrimp squat with partial range of motion
4. Shrimp squat with full range of motion
5. Shrimp squat with no support at all
FAQ
What strength should I have before attempting it?
Solid assisted or free pistol squats on both legs are a good foundation, since the shrimp squat demands even more balance and ankle mobility.
Why is it harder than a pistol squat?
The back leg is bent instead of extended forward, removing an important balance mechanism and placing higher demands on hip and ankle stability.
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