Advanced shrimp squat

A shrimp squat holding your back foot with both hands behind you, with no arm left as a counterweight, demanding stronger quads and glutes and better balance.

How to do it

1. 01Stand on one leg, bend the other knee behind you and hold that foot with both hands behind your back.
2. 02Brace your abs and lean your torso further forward to stay balanced, then bend the standing knee and lower slowly.
3. 03Go down until your back knee lightly touches the floor just behind your standing heel, front knee over your toes and heel down.
4. 04Drive through your whole standing foot to rise, still holding the back foot; do all reps on one side, then switch.

Common mistakes

• Falling backward — lean your torso further forward and brace your abs.
• Banging the back knee down — lower at an even pace until it just touches.
• Standing knee caving in — keep it tracking over your toes the whole rep.

In the Shrimp squat progression

1. 1Beginner shrimp squat
2. 2Shrimp squat
3. 3Advanced shrimp squat

Standard to move on: 3 sets × 5, two sessions in a row.