Shrimp squat progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Bulgarian split squat · Intermediate · reps
   A split squat with the top of the rear foot resting on a knee-high bench behind you; the front leg bends to lower the hips straight down until the back knee nearly touches the floor, then the front leg drives back up.
2. Shrimp squat · Advanced · reps
   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.