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Shrimp Squat, the Hand-Holds-Rear-Foot Method

AdvancedStrengthTier T3

A shrimp squat. The free foot is lifted behind and gripped in the hand, and the standing leg lowers the body until the rear knee touches the floor.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing tall on one leg, his other foot folded up behind and held by his hand, balanced and upright.

    Step 1 of 5

    Stand tall on one leg and lift the other foot behind you, holding it with your same-side hand - find your balance.

  2. A man mid-descent in a shrimp squat, sinking on one leg while holding the rear foot, torso slightly forward.

    Step 2 of 5

    Lower on the standing leg - hips sinking back and down - while you keep hold of the rear foot.

  3. A man at the bottom of a shrimp squat, rear knee touching the floor, foot still held, torso forward over the standing leg.

    Step 3 of 5

    Lower until your rear knee touches the floor softly - that touch is the bottom of the rep.

  4. A man driving back up from a shrimp squat bottom, rising on the standing leg, rear foot still held, nearing upright.

    Step 4 of 5

    Drive back up through the standing leg to standing - keep holding the rear foot all the way up.

  5. A man standing tall on one leg, his other foot folded up behind and held by his hand, balanced and upright.

    Step 5 of 5

    Stand tall on one leg and lift the other foot behind you, holding it with your same-side hand - find your balance.

Safety Information

Practise on a clear flat floor with space to balance - the shrimp squat is a free-standing single-leg balance exercise. Anyone with a knee, hip, ankle or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain. Repeat only within a comfortable range and stop on unusual pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.