Quick Answer
Advanced Shrimp Squat is a advanced strength exercise that targets your quadriceps and glutes. It uses only your bodyweight. Stand upright and balance on one leg (e.g., left).
Video Tutorial
How to Perform the Advanced Shrimp Squat
- 1
Stand upright and balance on one leg (e.g., left).
- 2
Bend the other leg (right) and grasp the ankle or foot with the same-side hand (right).
- 3
Keep your chest up and core engaged as you slowly lower into a squat on the standing leg.
- 4
Descend until the knee of the non-supporting leg gently touches the floor behind you.
- 5
Push through the heel of the standing leg to return to the starting position.
- 6
Maintain balance throughout. Repeat for desired reps before switching legs.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Advanced Shrimp Squat isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Advanced Shrimp Squat work?
The Advanced Shrimp Squat primarily works your quadriceps and glutes. Secondary muscles include the hamstrings, calves and core.
What equipment do I need for the Advanced Shrimp Squat?
The Advanced Shrimp Squat needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Advanced Shrimp Squat suitable for beginners?
The Advanced Shrimp Squat is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Advanced Shrimp Squat should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Advanced Shrimp Squat every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.