Beginner Shrimp Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Stand on one leg and bend the other knee, holding that foot behind you.
- Squat down on the standing leg until the back knee touches the floor.
- Stand back up without letting the back foot down.
FORM TIPS
- The rungs differ in what your arms do. Beginner holds the rear foot with the same-side hand and reaches forward; intermediate holds it with both hands behind the back; advanced starts from a full kneel with no forward reach at all.
- Put a pad under the back knee. Touching it should be light, never a landing.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Adductors
- Abs
- Lower Back
- Hamstrings
- Obliques
In the app
This guide covers these exercises in the Ægir Iron library:
- Beginner Shrimp Squat
- Intermediate Shrimp Squat
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.