A One-Legged Squat to Improve Strength and Balance (Video)

You’ll be a big fish in a little pond when you can crank out reps of the shrimp squat.



Welcome to our series featuring calisthenics expert Al Kavadlo. This week, Al explores an unusual variation of the squat – the shrimp squat. It is like the pistol squat in that only one foot is in contact with the ground, but the similarities end there.

Here are three ways to practice the shrimp squat:

  • Standard Shrimp Squat – Pull one foot back as if you are doing a quad stretch. Then squat down until your knee touches the floor, and push up again.
  • Shrimp Squat from the Floor – Start in the shrimp squat position on the floor and rise from there. This focuses on the concentric portion of a squat, without any momentum.
  • Handless Shrimp Squat – This is performed just as it sounds – with both hands grabbing one foot, so that neither hand can help you keep your balance. Try to start this one from the floor as well.

RELATED:5 Progressions for the Pistol Squat (Video)

This may be a lesser known type of squat, but its benefits are recognizable – more strength, proprioception, and balance. Even if others may not know what you are doing at first, they won't be able to argue with your results!