Bodyweight Strength · Bodyweight — Apex
Shrimp Squat
Quad strength, balance, single-leg control
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Grab rear foot. Kneel down on one leg.
Rear knee touches floor behind you. Stand up. The rear foot grip and quad tension are the challenge. That's expected.
- 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
Easier
Hand on wall. Shallow range.
Support for balance. Knee doesn't need to touch floor.
Harder
No support. Full depth. Pause.
Rear knee touches floor, pause 1 second, drive up.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
