Eccentryx / Exercise Atlas / legs
Shrimp squat
Hold rear foot; squat until rear knee grazes floor; drive through front heel.
Muscles
- Primary
- quads
- Supporting
- glutes, hip flexors
Mechanics
- Pattern
- squat
- Equipment
- bodyweight
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Front quad loaded unilaterally — more hip flexor stretch than pistol squat.
- Progression
- Add weight (KB goblet or vest); increase ROM by elevating front foot.
- Regression
- Assisted shrimp holding a post; reverse lunge as entry point.
Watch for
- Rear knee crashing down — slow the eccentric
- Front knee caving inward
- Losing balance forward — arms can counterbalance
Substitutions
- Pistol squat
- Bulgarian split squat
- Reverse lunge