Trainers Tip: Shrimp Squat Mobility
February 14, 2023
The Shrimp Squat is an advanced unilateral exercise that improves flexibility and strength in the lower body. It can be done with minimal equipment and is easy to learn, but it requires a great deal of strength and flexibility across multiple joints, including the hip, knee, and ankle.
Additionally, the Shrimp Squat helps improve core strength and stability by challenging your ability to coordinate tension throughout your body. Due to the positions that this exercise requires you to move in and out of, there is a high level of skill needed to perform it while making it look effortless.
If you find yourself struggling to get in position to attempt the Shrimp Squat, here are our top three drills that you can incorporate daily.
Set up: Using a bench, or your couch, prop your back foot on the ledge and place your front leg out, ensuring your foot is flat on the ground.
With your hands supporting your torso on the floor, tuck your pelvis and rock your hips forward to find a stretch in the front of your hip.
Tip: To increase the stretch, elevate your hands my propping them up on yoga blocks, or place them on your front thigh to get into an upright position.
Prescription: 2 sets x 20 reps each side
Deep Lunge Stretch
Set up: Similar to the couch stretch, start in half kneeling, but instead of propping your back foot, slide your leg back to engage the stretch along the inside of your thigh.
With your inside arm closest to your front leg, reach your elbow to the inside of your foot and try to rest your forearm on the ground.
Tip: If you can't reach the floor with your elbow, use a block to reduce the distance. This will help you sustain the stretch for the prescribed time while feeling more supported. As you get more flexible, you'll be getting that elbow closer to the floor.
Prescription: 1 set x 2 minutes each side
Wall Supported Dorsiflexion
Set up: Find a sturdy wall and support yourself as you create a slight forward lean with your body. Take one foot and hook it behind the ankle you want to stretch, and begin to bend your knee forward.
Letting your knee travel over your toes, keep your knees together as you rotate your pelvis to explore the stretch.
Tip: To stretch the inside of your ankle, bend your knee towards the big toe. For the Achilles tendon, bend your knee over your middle toe. Lastly, bend your knee towards your pinky toe to stretch the outside of your ankle.
Prescription: 1 set x 90 seconds