CalisthenicsIn review

Shrimp Squat

A one-leg squat that holds the back foot in one hand and lowers until the back knee touches a mat.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Squat
Modality: Calisthenics
Difficulty: Advanced
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand on one leg and bend the other knee so the foot lifts behind you.
Hold that foot with the hand on the same side and reach the other arm forward.

Do the rep

Lean the chest forward and bend the standing leg.
Lower until the back knee touches the mat lightly.
Push through the whole standing foot and stand up tall.

What counts as a rep

A rep counts when the back knee touches the mat lightly and you return to a full stand while you still hold the back foot.

One rep starts standing on one leg with the back foot held behind you, lowers until the back knee touches the mat, and ends at a full stand on the front leg; count each side.

Breathing

Breathe in as you lower; exhale as you stand.

Cues

Chest forward, free arm forward.
Touch the knee down softly.
Keep the front heel down.

Common mistakes

Dropping onto the back knee
What you seeThe back knee hits the mat hard or rests on it at the bottom.
FixLower more slowly and touch the mat lightly.
A soft touch protects the knee and keeps the front leg working.
Letting go of the foot
What you seeThe hand lets go of the back foot to help you stand.
FixUse the assisted shrimp squat until you can stand up while you hold the foot.
Holding the foot keeps the full load on the front leg.

Stop the set if

Stop if you feel sharp pain in either knee.
Stop if you lose balance.
End the set when you cannot stand up without the back foot touching the floor.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Quadriceps · moderate confidence
Glutes · moderate confidence

Assisting

Hamstrings · moderate confidence
Adductors · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

Put a folded mat on the floor behind you for the back knee.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 4, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_bulgarian_split_squat, the closest Wave 1 record.
The CSV says bilateral. One leg does the work, so the record counts each side (rule 1).
Rule 2 gives one-leg squat rows single_leg and secondary_lower, as the Wave 1 lunges.
Skill tier advanced: the shrimp squat needs one-leg strength at the level of the pistol squat, which rule 3 names. The CSV says beginner. Failure cost moderate: the user must control the stop on one leg (rule 3).
The record adds an optional mat for the back knee; the CSV lists none.
The optional box-step from the CSV is dropped; it does not fit the movement.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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