# Shrimp Squat

URL: https://heatsy.app/ex/shrimp-squat

Also known as: Shrimp Squats, Shrimp Squat Rear Foot Held, Single-Leg Rear-Foot-Held Squat, Rear-Foot-Held Single-Leg Squat, Single-Leg Shrimp Squat

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Soleus
- Holds: Rectus Abdominis, Iliopsoas, Gluteus Medius, Tibialis Anterior

## Technique

1. Stand on one leg and bend the other knee, holding the foot behind you with the same-side hand.
2. Lower the body down and back on the standing leg until the back knee gently touches the floor.
3. Keep the chest tall and the standing heel down.
4. Drive up through the whole foot of the standing leg.
5. Switch legs after the reps.

### Cues

- Touch the knee lightly, do not drop onto it.
- Hold on to a post for balance until you are stronger.
- Keep the standing knee over the toes.

### Common mistakes

- Dropping the back knee onto a hard floor.
- The standing knee caving inward.
- The heel lifting.
- Rounding the upper back.

## Alternatives

- [Pistol Squat](https://heatsy.app/ex/pistol-squat)
- [Assisted Pistol Squat](https://heatsy.app/ex/assisted-pistol-squat)
- [Bulgarian Split Squat](https://heatsy.app/ex/bulgarian-split-squat)