Shrimp Squat

An advanced single-leg calisthenics exercise where one leg extends behind the body while the other leg performs a squat movement, requiring significant strength and balance.

Instructions

1. Stand on one leg with good posture, feet hip-width apart and core engaged.
2. Hold your arms out in front of your body for balance, or place them wherever feels stable.
3. Bend the standing leg’s knee and begin to squat downward.
4. As you descend, extend the non-working leg behind your body or to the side.
5. Lower your body as far as you can control while maintaining balance and proper form.
6. The non-working leg may eventually touch the ground or remain elevated depending on flexibility.
7. Drive through your standing leg’s foot to return to standing position.
8. Complete all repetitions on one side, then switch legs.

Tips

• Start by using a light hand support on a wall or pole for balance as you build strength.
• Move slowly and deliberately to develop control and balance.
• Keep your torso upright; avoid excessive forward lean.
• The depth of your squat will improve with practice and flexibility gains.
• This is a challenging exercise; perfect the single-leg stance before attempting full depth squats.