Shrimp Squat | Tutorial & Progressions

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A single leg bodyweight exercise to improve balance, strength and mobility.
Mobility restrictions in the ankles, knees or hips need to be addressed before attempting an exercise like the shrimp squat because of the ranges of motion your joints are required to go into.
There are 4 progressions in this video, with the final being a full shrimp squat.
If you would like to see a video on advanced shrimp squat variations please comment and let me know.
#shrimpsquat #bodyweightexercises #mobilitycoach
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Disclaimer: As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk.
It is important that you understand that all exercises performed in these videos were done so by people who gradually adapted to them via progressions, if you have never performed a movement like this, please use caution & start at the most regressed version if you feel you are capable. If you are not sure about what is right for you, please get in touch via our website. Dosage of exercises and movements are all unique to an individual.

Опубликовано:

3 июл 2024

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Комментарии : 41

@hitchhik3r 4 года назад

This video deserves lot of views. Great explanation regarding kind of muscle groups that work for a particular progression 👏🏻

@flowmotionfitnessuk 4 года назад

thank you!

@albertochiandetti9477 3 года назад

Best explanation about shrimp squat on RU-vid. Thanks!

@flowmotionfitnessuk 3 года назад

🙏

@CaptainRhodes 3 года назад

I find that the hardest part in both shrimpsquat and pistolsquat is balancing and controlling the other leg you not using. Ive been doing pistolsquat progressions for a few months now so 1 to 3 I can pull off but even on the 3rd progression the bent leg wants to straighten itself as I go up so I really need to put my mind into it.

@jasonpatio8338 3 года назад

Excellent. Thank you

@pleasestopcreatingmoresent3328 6 месяцев назад

this really helped

@iamgsilva 4 года назад

Awesome video. Going to apply these progressions ASAP 👊🏼

@flowmotionfitnessuk 4 года назад

@thebigfatmonkey 7 месяцев назад

As a beginner, most single-leg-squat progressions challenge my balance too much before I can even begin to really challenge my muscles over a decent range of motion. The progresions in this video give my legs a much needed strength training next to the usual balance an flexibility work. Thanks!

@hamza10278 6 месяцев назад

For improving your balance you can also start out by holding something like a chair as assistance.

@faisalkhan2 2 года назад

When it's come to my Squat Progressions, I'm making little bit progression on pistol one but the shrimp one is Difficult compare to pistol one. Maybe I never practice shrimp squat. On pistol one I made it to 2nd progression which is touching your both Hand on the Bar and go down and up on pistol position. When it's come to my legs, my legs are big but I'm making Progress and I'm currently on my weight lost Journey. In 6 Weeks I lost about 7.5KG and now I'm at 91.3KG. My weight does Matter when it's come to learning these skills. Overall. It's a Great video. I'll save it, not only I wanna Practice on piston one, I'll also be practice shrimp squat with the help of your video. 😀

@blackskyy669 11 месяцев назад

Thank you for sharing

@flowmotionfitnessuk 11 месяцев назад

You're welcome 💪

@bopiyeff 3 года назад

Nice tutorial!

@flowmotionfitnessuk 3 года назад

Thanks Nariman!

@d4rmsc 4 года назад

Good explanation 👌

@flowmotionfitnessuk 4 года назад

Thanks!

@MikeDG00 2 года назад

ah yes, the bodyweight single leg press

@fastgames_pvp7705 Год назад

very good video

@flowmotionfitnessuk Год назад

Thank You

@Phamine 3 года назад

Is this a good progression to add to get to the dragon squat?

@stucki13 4 года назад

Great explanation! Something is always puzzling me. Why is it ok to push your knee past you toes for this exercise while everyone says the knees should not go past your toes for regular squats? Thanks

@flowmotionfitnessuk 4 года назад

Thank you! It is a myth that your knees must not travel past your toes, for a healthy squat it is absolutely essential that they do. If you squat with a lack of dorsiflexion you increase the stress put on your hips by 1000%. Full range of motion in the ankle, knees and hips are all essential for the squat, if you have restrictions or try to limit the natural movement of the ankle you are going to compensate in another joints.

@teamkaveh 4 года назад

I have been squatting for decades and doing this shrimp squat for decades (though I didnt know the name). I've never worried or thought about where my knee is in relation to my toes. Its just a question of where your body needs to be to be balanced. If you arent balanced you will know it as you will know it as you will fall over. With the real squat you just want to make sure you don't bend your back too much and push your hips in and look up as you extend and when you have a couple of hundred pounds on your shoulders your center of gravity will change.. And for either if your knees are hurting, I would go that low. I don't have this issue...but if I did have knee problems I would think seriously about doing squats. A difference I see in his form and mine is that he puts his knee down a little farther down which means his heel doesn't come off the ground. I am not sure if that's easier or harder. I'll try it a little and see. Either way, I think both methods are fine and the difference in muscle being worked is minor.

@dougmoore6612 Год назад

A good way to think about it is that the whole “knees past toes” things started because skilled, knowledgeable coaches were giving correct advice to inexperienced beginners that would otherwise put way too much weight on the bar way too early. Those beginners would then have horribly rounded backs, weight centered on the balls of their feet, heels coming off of the grounds, and knees shooting way out forward and usually tucking in as well. If you force the knees to stay behind the toes in that situation, it forces the beginner to use lighter weight, stick their butt out, and keep the weight centered on their feet. Well, fast forward 7 decades, and it’s universally “known” that if your knees go in front of your toes, that your knees will explode like a chest burster alien baby being born. People that didn’t understand why they were being told accurate advice, repeated the advice without understanding what it was meant to do. Instead, think more about your center of balance staying centered over the middle to back of your foot. Drive from the floor through your whole foot (favoring the heel for power and the ball of the foot for balance). Lead and finish the squat with your butt. Keep an extended spine like you see in this video with your core tight (extension goes from the hips to the crown of the head and does not mean rigidly straight, nor allowing the abs to relax causing a sway back). Most people need to focus on pushing out with the knees away from each other, but keep an eye on making sure your knees track on the same angle as your foot is pointed. If you do those things, your knees will go forward or backward as much as they need to for a balanced body with all of the muscles in your body engaged in the motion. If you have long limbs, or are doing a squat like the shrimp squat, your knees will go forward of your toes. If you have short legs and are just barbell squatting, your knees will probably be behind your toes. Both are okay. :-)

@manji1993 Год назад

since a few months now I train the shrimp squat. With my left foot its easy but my right leg is weak as fuck. I did try so many things but I don't gain any strength with my right leg.

@Tushii 16 дней назад

Balancing this is so much harder than doing a pistol squat

@abdulrahmanadel2546 4 месяца назад

And the fifth step is without touching the ground😊

@MicheleAlessandroBiancoGuerra 4 года назад

Its weird I can almost do a full shrimp squat actually I hold my feet with one hand and the other hand is on in my lower back and I can go up but once I grab the foot with both hands I cant go back up.