Bodyweight Shrimp Squat
Shuffle your way to a full-body burn! This cardio-intensive exercise combines shuffling with air bike crunches for maximum impact.
The Bodyweight Shrimp Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Bodyweight Shrimp Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Bodyweight Shrimp Squat Variations and Alternatives
How to do the Bodyweight Shrimp Squat
Setup
Stand tall with your feet hip-width apart and keep your core braced.
Clasp your hands behind your head or extend them in front for balance.
Movement
Shift your weight onto one leg while lifting the other foot behind you, bending that knee.
Slowly lower your hips into a squatting position on the supporting leg, while bringing the shin of the trailing leg toward the floor behind you.
Ensure your chest remains upright and your grounded knee tracks in line with your toes.
Once your trailing knee gently touches the floor (or reaches the lowest comfortable point), push through the heel of your grounded foot to return to the starting position.
Complete all repetitions on one side before switching to the other leg.
Bodyweight Shrimp Squat FAQs
What muscles does the Bodyweight Shrimp Squat work?
The Bodyweight Shrimp Squat mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Shrimp Squat?
None. The Bodyweight Shrimp Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Shrimp Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Shrimp Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Shrimp Squat variations and alternatives?
Similar exercises include the Standing Overhead Shoulder Back-Bend Stretch, Air Bike, Side Back Shuffle Kickout and Burpee Shuffle.
Training calculators
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