Two-Handed Shrimp Squat

Technique

How to perform Two-Handed Shrimp Squat

1. Stand on your right foot while holding your left ankle behind you with your both hands hand, keeping your chest lifted and core engaged.
2. Inhale as you bend your right knee and hinge slightly forward at the hips, lowering your left knee toward the floor without letting it touch.
3. Keep your right heel planted and maintain balance by engaging your glutes, quads, and core.
4. Descend until your right thigh is roughly parallel to the ground or as low as comfortable while maintaining control, aiming to touch your back knee to the ground.
5. Exhale as you press through your right heel, extending your knee to rise back to the starting position without releasing your left ankle.
6. Repeat for the prescribed repetitions before switching legs and performing the movement on the opposite side.

GymDaze demonstration

Watch Two-Handed Shrimp Squat

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius, Rectus Femoris, Vastus Lateralis, Vastus Medialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.