Bodyweight Strength · Bodyweight — Apex
Shrimp Squat
Quad strength, balance, single-leg control
Minimum Effective Dose
25s
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.
- Stand on one leg and grab the other foot behind you
- Lower your back knee toward the floor
- Touch the knee down with control
- Stand back up; 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.