Shrimp squat progression
A one-leg squat with the back leg folded behind you, lowered until the knee touches down. Easier to load than the pistol, and the road to the dragon squat.
- Realm
- The Pistol
- Steps
- 10
- Grades
- White to Red
- Gear
- floor
A shrimp squat is a single-leg squat where the free leg bends behind you and you lower until that knee touches the floor. In the full version one hand holds the back foot; the harder versions use both. Because the free leg never has to hover out in front, it asks less of the ankles and hips than a pistol, and it is easier to add weight to.
That makes it the practical one-leg squat for most people. It works the quads and glutes hard through a deep knee bend, and all it needs is a patch of floor. A leg that lags behind the other shows up on the first set. And the chain keeps going, all the way to one of the hardest leg skills on the tree, the Dragon Squat.
White builds the base with the split squats, the Step Up and the Deep Step Up, then the Beginner Shrimp Squat. Green is the Int Shrimp Squat and the full Shrimp Squat. Blue is the Two Hand Shrimp Squat, then the same squat on a raised surface, which buys extra depth. Red is the Dragon Squat, on each leg.
The ladder
Every step has a standard. Own it, then climb. Grades run White, Green, Blue, Yellow, Red.
- 01Split SquatWhite3 × 8 reps
- 02Bulgarian Split SquatWhiteYou can progress further by elevating both legs.3 × 8 reps
- 03Step UpWhite3 × 8 reps
- 04Deep Step UpWhite3 × 8 reps
- 05Beginner Shrimp SquatWhiteKnee and toes leave the floor together; shin parallel at the bottom.3 × 8 reps
- 06Int Shrimp SquatGreen3 × 8 reps
- 07Shrimp SquatGreen3 × 5–8 reps
- 08Two Hand Shrimp SquatBlue3 × 5–8 reps
- 09Elevated 2H Shrimp SquatBlue3 × 5–8 reps
- 10Dragon SquatRedThe wushu single-leg squat, free leg wrapping behind. Red gate of The Pistol, each leg.3 × 2–3 reps
How to climb it
Move up when you own the standard on both legs, every rep lowered under control. Train it two or three times a week, alongside a hinge or a pull. Early on, a folded towel under the back knee keeps the touch soft. Every step below the Dragon Squat sits between White and Blue, so if you log sessions in Train, each one climbs from 3 × 5 to 3 × 8, one rep per logged session.
When you sit at the top of the ladder, you move to the next step of the chain. Count each set per leg: all the reps on one side, then the other. The jump from the Blue steps to the Dragon Squat is the biggest in the chain, so expect a long stay on the two-hand shrimps while you build hip and ankle range.
Form cues
- Knee touches the floor, never bumps
- No pushing off with the back leg
- Knee tracks over toes
Common mistakes
- Rushing past the split squats: together with the step ups, they build the single-leg strength a shrimp needs, so own them before you chase depth.
- The front heel lifting: weight rolls onto the toes and the knee takes the load, so keep the whole foot planted.
- Leading with the strong leg: start with the weaker leg and match its reps on the other side.
- Too much height at once: standing on a box adds depth fast, so build the height a little at a time.
- Jumping to the Dragon Squat: it demands extreme hip and ankle range on top of strength, so build toward it from the Blue steps over months.
- Ignoring knee pain: a tired thigh is normal, sharp or lingering knee pain is not, so back off a step, and if pain persists, see a professional.
Questions
What is the difference between a shrimp squat and a pistol squat?
Both are deep one-leg squats. In the pistol the free leg stays straight out in front; in the shrimp it folds behind you and the knee touches down. The shrimp needs less ankle and hip mobility and is easier to load, so many people find it the easier one to start.
How do you progress shrimp squats?
The first steps change how the back leg meets the floor, from the Beginner Shrimp Squat to the Int Shrimp Squat. Then you hold the back foot with one hand, then with both, then stand on a raised surface so the knee travels lower. After that, add weight or start the long build toward the Dragon Squat.
Are shrimp squats good for your knees?
Done with control, they load the knee through its full range, which healthy knees adapt to when you build gradually. Touch down softly and keep the knee in line with the toes. If knee pain persists, see a professional.
What is a dragon squat?
A dragon squat is a single-leg squat where the free leg wraps behind the standing leg as you go down. It needs deep hip and ankle range on top of real strength, and it grades Red on the tree. In this chain, the two-hand shrimps lead into it.
The chain follows the r/bodyweightfitness progressions chart. Standards, grades and words: BARCROSS.