Shrimp squat

A single-leg squat holding your back foot behind you with one hand until the back knee touches the floor, building quad and glute strength plus balance.

How to do it

1. 01Stand on one leg, bend the other knee behind you and hold that foot with the same-side hand, the other arm reaching forward for balance.
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 lightly touches the floor just behind your standing heel, back foot still in your hand and off the floor.
4. 04Drive through your whole standing foot to rise without letting go of the back foot; do all reps on one side, then switch.

Common mistakes

• Dropping into the bottom — lower slowly until the knee touches lightly.
• Standing knee caving in — keep it tracking over your toes.
• Letting go of the foot or pushing off the floor with a hand — go back to the beginner shrimp squat if needed.

In the Shrimp squat progression

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

Standard to move on: 3 sets × 6, two sessions in a row.