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Shrimp Squat

Shrimp Squat

The Shrimp Squat is an advanced lower body exercise that targets your quadriceps, hamstrings, glutes, and core muscles. This dynamic movement combines elements of a traditional squat with a balance and mobility challenge. If you're looking to build leg strength and improve your overall mobility, the Shrimp Squat might be the perfect addition to your workout routine. With the Shrimp Squat, you can expect to engage several muscle groups simultaneously, including your quads, hamstrings, and glutes. Additionally, this exercise activates your core muscles, helping to improve your overall stability and balance. As you lower down into the Shrimp Squat, you'll feel the burn in your quads, while the stabilizing muscles in your hips and knees will be working hard to maintain control throughout the movement. Incorporating the Shrimp Squat into your routine can have numerous benefits. This exercise can enhance lower body strength, increase flexibility in your hip flexors and ankles, and improve single-leg stability. The Shrimp Squat is also a fantastic functional exercise that mimics the movements we perform in everyday life, such as bending down to pick up objects or climbing stairs. Remember to start with proper form and gradually progress as you feel comfortable. As with any new exercise, listen to your body and make adjustments as necessary. Feel free to incorporate the Shrimp Squat into your existing leg day routine or as part of a full-body workout. Pair it with other exercises targeting different muscle groups for a well-rounded training session.


  • Stand with your feet shoulder-width apart, toes pointing forward.
  • Extend your right leg forward and reach out with your right hand to hold onto a stable object for support.
  • Bend your left leg at the knee and raise your heel towards your glutes.
  • Maintaining a tall posture, lower your body by bending your left knee and pushing your hips back.
  • Lower your body until your left thigh is parallel to the ground.
  • Keep your right foot elevated and your right hand holding onto the stable object for support.
  • Push through your left foot to extend your leg and return to the starting position.
  • Switch sides and perform the exercise with your left leg.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on range of motion to fully engage your muscles.
  • Engage your core for stability and balance throughout the movement.
  • Keep your chest upright and shoulders back to maintain proper posture.
  • Control your descent and ascent to maximize muscle activation.
  • Start with bodyweight shrimp squats and gradually add resistance as you progress.
  • Ensure proper knee alignment by tracking your knees over your toes.
  • Include variations such as elevated or pistol shrimp squats to challenge yourself.
  • Stretch your hip flexors and quadriceps after your workout to prevent tightness.
  • Include unilateral exercises like shrimp squats to improve balance and address muscle imbalances.
  • Incorporate this exercise into your leg day routine for a challenging lower body workout.


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