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Skill progressions

Shrimp squat progression: split squats, skater squats and the shrimp

Find the hardest step you can do for 5 controlled reps each side, then train there, and move on when you reach 8. A pad under your back knee sets your depth: start high and lower it over the weeks. Hold a support while you learn. Train it 2 or 3 times a week, not on consecutive days. The ladder is coaching practice that no trial has tested.

25 minIntermediate10 movesA wall · A step · A dumbbell · A bandHip abductors · Quads · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Prep

  1. Knee-to-wall ankle rock10 slow rocks each side
    Beginner · 3D demoHeel stays down
  2. Single-leg stand2 × 30 s each side
    Beginner · Hip abductors, Calves, Glutes · 3D demoHand near a supportEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  3. Standing quad stretch2 holds of 20 to 30 s each side
    Beginner · Quads, Hip flexors · 3D demoThe same hold of the back foot the shrimp usesEasier: Side-lying quad stretch with a strapHarder: Couch stretch

The ladder (pick your step)

Rest 90 s

  1. Split squat3 × 8 to 12 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoLower your back knee straight down onto a padEasier: Bodyweight squatHarder: Reverse lunge
  2. Patrick step-down3 × 8 slow each side
    Intermediate · Quads, Glutes, Hip abductors · 3D demoRaise the step as it gets easyEasier: Bodyweight squatHarder: Skater squat
  3. Skater squat3 × 5 to 8 each side
    Advanced · Quads, Glutes, Hamstrings · 3D demoA pad under the back knee and a support to hold; then without the supportEasier: Patrick step-downHarder: Pistol squat
  4. Shrimp squat3 × 3 to 5 each side
    Expert · Quads, Glutes, Hamstrings · 3D demoAssisted: hold your back foot with one hand and a door frame or rail with the other, knee to a stack of cushionsEasier: Pistol squat

The full shrimp (once the assisted shrimp is easy)

Rest 90 s

  1. Shrimp squat3 to 5 single reps each leg
    Expert · Quads, Glutes, Hamstrings · 3D demoNo support, back knee to a folded mat; lower slowly, about 2 or 3 seconds downEasier: Pistol squat

Hips

  1. Single-leg Romanian deadlift2 × 8 each leg
    Advanced · Hamstrings, Glutes, Abs · 3D demoFingertips on a wall at firstEasier: Dumbbell Romanian deadlift
  2. Lateral band walk2 sets of 10 to 15 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoKnees over your toesEasier: Hip abduction machineHarder: Lateral band walk, band at the feet

Cool-down

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad under your kneeHarder: Couch stretch

Tips

  • Keep your standing heel down and your knee over your middle toes; letting it travel past your toes is normal, letting it cave in isn't.
  • With kneecap pain, stay at a pad height that doesn't hurt and follow our knee rule: up to 5 out of 10 is acceptable if your knee is back to its usual level by the next morning.
  • Can't reach your back foot? Hold your sock or a short strap, or stay on skater squats.
  • With poor balance or a high risk of falling, always hold a support. After knee surgery, follow your surgical or physiotherapy team's limits.
  • Stop and get medical help for chest pain or pressure, unusual breathlessness, dizziness or fainting.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced9 movesA wall

Questions people ask

How long does the shrimp squat progression: split squats, skater squats and the shrimp take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A step, A dumbbell, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 10 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.