If you think pistol squats are the be-all-and-end-all of bodyweight leg exercises, think again. The shrimp squat is a challenging single-leg bodyweight movement that can humble any sharpshooting pistol squatter.
To perform a shrimp squat, begin in an upright position, then bend one knee so you can grab your ankle behind your back (just like you would if you were stretching your quads). From here, slowly lower yourself down until your knee touches the ground, then stand back up. Easier said than done!
You may also choose to begin this exercise from the ground up, which can be more challenging due to the lack of downward momentum.
When performing the shrimp squat, reach your free arm out in front of you to counterbalance the weight of your leg behind you. Like most other squats, you’ll need to pitch your chest forward on the way up to keep from falling backwards.
Once you get the hang of the standard version, you should attempt the advanced shrimp squat. For this variation, hold your ankle with both hands. This will put you at a serious mechanical disadvantage, plus you’ll no longer be able to use your free arm for balance.
Watch the video below for more: