The shrimp squat is T3 in the squat progression — a single-leg squat where the non-working leg travels behind the body rather than extended in front (as in the pistol squat). This makes it a critical intermediate step: it builds the unilateral leg strength and balance required for the pistol without demanding the simultaneous hip flexor flexibility and hamstring length that the pistol requires.
How It Differs From the Pistol
In the pistol squat, the non-working leg extends forward horizontally — requiring significant hip flexor strength and hamstring flexibility to maintain that position while squatting. In the shrimp squat, the non-working leg goes behind you — a more natural position that removes most of that demand. This makes the shrimp squat accessible to people who have the single-leg squat strength for a pistol but not yet the hip flexor/hamstring flexibility.
Kip is training the shrimp squat alongside the Cossack squat — using both to build the strength and flexibility needed for the pistol.
Form
Setup. Stand on one foot. The non-working leg bends at the knee, foot behind you. You can hold the foot with the same-side hand (true shrimp position) or let the leg hang freely behind (slightly easier for balance).
Descent. Lower straight down on the working leg. Hips descend. Rear knee tracks toward the floor. Working knee tracks over toes — don’t let it cave inward.
Depth. Rear knee touches the floor (or a mat/pad). At this depth, your working thigh is at or below parallel.
Stand. Drive through the working heel back to standing. Arms out for balance throughout.
Progressions Within the Shrimp
Assisted: Hold a post for balance while learning the movement.
Elevated: Stand on a low box so the rear knee can descend further before hitting the floor — increases depth demand.
Weighted: Add load (a backpack, a dumbbell held at chest) once the bodyweight version is consistent.
Progression Standards
3 sets × 5 reps each side, rear knee touching floor, working knee controlled, consistent → ready for Pistol Squat →
Move. Groove. Repeat. Smooth.
★ Kip’s current squat edge. Share your shrimp squat progress →
← Cossack Squat | Next: Pistol Squat →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.