Skip to main content
Also known as: Skater squat, King deadlift, Knee-tap squat, Airborne lunge, Beginner shrimp squat.

​
Technique

  1. Stand up and bend one leg up at the knee.
  2. Squat on the other leg until your bent-leg knee lightly touches the ground, then push yourself back up.
  3. Start with your weaker leg and match the number of repetitions on your stronger leg.

​
Form tips

  • Keep your working knee in line with your toes.
Logging: Repetitions done on one side.

​
Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

​
Equipment

Ground (standing)
Ground (standing)

​
Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

​
Progressions

e0ac

Shrimp squat

Intermediate

​
Regressions

e02b

Bulgarian split squat

Novice
e0iv

Cat stance

Beginner
e133

Weighted bulgarian split squat

Intermediate
w027

Lunge triplet

Intermediate
e0e9

Curtsy shrimp squat

Intermediate
w016

Lunge knee crunch

Novice
e0sr

Front-Staggered Squat

Novice
e0q5

Pigeon squat

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.