Shrimp squat

Legshardrepsno equipment

An advanced single-leg squat: standing on one leg and holding the other foot behind you, the standing knee bends until the back knee lightly touches the floor behind the heel, then you drive back up; switch legs.

How to do it

1. Stand on the left leg, foot flat pointing forward; bend the right knee and hold the right foot (or ankle) behind you with the right hand, knees close together; left arm straight forward at shoulder height for balance.
2. Bend the left knee and hip to lower slowly, leaning the torso forward as the hips go back; the left heel stays flat.
3. Descend until the right knee lightly touches the floor behind the left heel; the left thigh is about parallel to the floor, the left knee travels forward over the toes and the torso leans forward about 45-55 degrees.
4. Drive through the left foot to stand back up, still holding the right foot. Repeat, then switch legs.

Muscles worked

Main: quads, glutes
Supporting: hamstrings, adductors, calves, abs