Shrimp Squat
Quad strength, balance, single-leg control
Why it works
The shrimp squat loads the quads more than the pistol squat due to the rear leg position. It demands knee flexion strength and balance in a pattern that most people have never trained.
How to do it
- Stand on one leg. Grab your rear foot behind you
- Lower down until the rear knee touches the floor behind you
- Stand back up. Rest standing when you lose control of the movement
- The quad tension and balance are the challenge
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Shrimp Squat?
The minimum effective dose for Shrimp Squat is 30s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Shrimp Squat target?
It targets quad strength, balance, single-leg control. Done daily at its 30s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Shrimp Squat worth doing if I only have a minute?
Yes. 30s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Shrimp Squat easier or harder?
To scale it down: Hand on wall. Shallow range. To make it harder: No support. Full depth. Pause.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
