How to perform Bodyweight Shrimp Squat with proper form

Starting Position

1. Stance: Stand on one leg with your chest up and core braced.
2. Rear Leg: Bend your back knee and reach behind to hold that foot in your hand.
3. Arms: Use your free arm out in front for balance.

Movement

1. Lowering Phase:

   • Sit back and bend your standing knee to lower under control.
   • Guide your rear knee straight down toward the floor.
   • Keep your torso upright and your standing heel planted.

2. Raising Phase:

   • Once your rear knee lightly touches the floor, drive through your standing heel.
   • Push straight back up to standing without twisting or leaning off to the side.

Key Points

• Lower your rear knee under control - do not drop it onto the floor.
• Keep your standing knee tracking over your toes, not caving inward.
• Start with a shallow range or use a support until you can balance through the full movement.