Beginner shrimp squat

A single-leg squat with the back leg bent behind you until its knee and toes lightly touch the floor, training the quads and glutes of each leg with less balance demand.

How to do it

1. 01Stand on one leg with the other knee bent so that foot is behind you, arms reaching forward for balance; a thin pad under the back knee helps.
2. 02Lean your torso slightly forward, bend the standing knee and lower slowly, knee tracking over your toes.
3. 03Go down until your back knee and toes lightly touch the floor, keeping the standing heel down.
4. 04Drive through your whole standing foot to rise; do all reps on one side, then switch.

Common mistakes

• Banging the back knee on the floor — lower slowly and touch down lightly.
• Standing knee caving in — keep it tracking over your toes.
• Standing heel lifting — keep your weight over the midfoot and heel and reach your arms further forward as a counterweight.

In the Shrimp squat progression

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

Standard to move on: 3 sets × 8, two sessions in a row.