Shrimp Squats: What They Are, How To Do Them and Benefits

they are among the most effective exercises to train and tone the buttocks, quadriceps and the back of the thighs. However, in the long run it can be boring to always perform the same movements, which over time can also lose some effectiveness if performed in the same way. A valid alternative is represented by shrimp squats, single leg squats, in which one one leg is bent behind him (with the corresponding foot close to the buttock) while the other is squatting. In fact, they bring several benefits.

stretched), while squatting with the other.

In some ways it resembles another exercise much practiced by sportsmen: the Bulgarian split squat, which consists in positioning oneself in an upright position in front of a support surface (such as a bench or a chair) and placing one foot on it (with the knee slightly bent), then bending the knee of the supporting leg and coming down with the torso down.

The difference, therefore, is that in the shrimp squat the rear foot is raised, while in the Bulgarian split squat it is placed on a bench or chair. This is why the former requires more skill and effort, resulting in slightly more training.

on the left foot, bend the other leg behind you and grasp the raised right foot with the hand on the same side.

Keep the other arm at your side to maintain balance. Alternatively, you can hold the foot with both hands.

Bend the knee of the leg rooted to the ground and push the hips back to lower them as far as possible (try not to go over the toe with the knee).

Press your left foot into the floor to return to a standing position.

Tip: Lean your torso slightly forward to stay balanced during the movement. A cushion can also be placed on the floor to act as a shock absorber between the knee and the floor.

. In fact, while lowering, the quadriceps and glutes work eccentrically (stretching) to control the descent. When you get up, however, they must contract strongly. Meanwhile, throughout the duration of the exercise, the hamstrings and core work to stabilize and smooth out the movement.

Plus, like all single leg exercises, it helps build balance and stability. However, it may not be easy to do at first, even for the most trained people. The deeper you go into the squat, the more tempting it is to swing. That said, don't worry if you sometimes shiver or lose your balance. . As you gain practice, your stabilizing muscles will be able to meet the challenge.

According to the American Council on Exercise (ACE), single-leg or single-arm exercises (also known as one-sided exercises) like this one can help balance imbalances throughout the body. Without the ability to rely on the dominant leg, in fact, more strength is built on the less strong side.

. In particular, since each side works to raise and lower the whole body by itself, the exercise requires a lot of mobility in the hip and knee joints. Best to start with the range of motion that works best for your specific case and, over time, you will likely be able to bend your hips and knees further.

Furthermore, it involves a certain degree of difficulty because it requires balance, precision and coordination.

It is not suitable for those who have suffered knee injuries, have limited mobility and suffer from pain in the knee and / or hip joint.

In all cases, before starting a new fitness routine, it is always good to seek the advice of your doctor and personal trainer.

) of the movement: it's an easy way to make this exercise much more challenging. Lower yourself to the ground for a count of 3, pause briefly at the bottom and stand up.

2. Overload

Instead of grabbing the back leg with two hands, use only one. On the other hand, hold a dumbbell or kettlebell. This will add a little extra resistance, making the muscles work much harder.