On TikTok, the latest viral fitness challenge is the “shrimp challenge,” testing lower-body strength and mobility with hilarious results.
This challenge involves performing a shrimp squat, a squat on one leg while holding the foot of the other leg up to your butt, but with an added twist to make it even harder.
What is the shrimp challenge?
The shrimp challenge began circulating in 2022 and gained popularity in mid-April. It involves a dynamic exercise focusing on multiple muscle groups, enhancing balance, stability, and functional movement.
To attempt the challenge, follow these steps:
- Start in a half-kneeling position with one leg bent in front of you and the other leg kneeling behind you.
- Lift the foot of your back leg up to your butt while leaning forward slightly.
- Press into your front foot to come up to standing while still holding the foot of your back leg.
Why is the shrimp challenge so difficult?
The challenge requires a high level of strength and mobility in the hips, knees, and ankles, targeting the glutes and quad muscles. Engaging muscles while stretching them simultaneously is a challenging feat.
According to physical therapist Jacob VanDenMeerendonk, DPT, the shrimp squat challenge is an excellent exercise for mobility and strength gains in the quads and glutes.
What does it indicate about your fitness level?
If you can’t complete the shrimp challenge, don’t worry. There are other ways to strengthen and mobilize your lower body. However, if you can do the challenge, it signifies excellent strength, mobility, balance, and body awareness.
Those who can perform the shrimp squat have exceptional unilateral balance and coordination, strong quads and glutes, and a good understanding of their center of gravity.
Before attempting the shrimp challenge, make sure to have padding for your knees, and don’t be discouraged if you struggle. You can always build up to it with lower-body strength and mobility exercises.
