Pistol Squat vs. Shrimp Squat - Which is the Better One Legged Squat?

Calisthenics Expert Al Kavadlo compares two of the most popular single leg squat variations - the Pistol Squat and the Shrimp Squat - and gives his opinion on which one is the better exercise.
Check out Al's latest book, Perfecting The Pistol Squat, for more info on one legged squats: www.amazon.com/dp/B08RW6X5FT

[@andreadecaria9701]

I one of the folks who struggled with the shrimp squat but now I am good at both of them!

[@nurik]

Thank you, very informative comparison, peace!

[@josephmcdaniel8937]

thank you. you gave me the strength, motivation and idea to attempt and complete a shrimp squat with good form.

[@mares3841]

Thanks, Al

[@ENev68]

Thank you sir appreciate you very much 💯😎

[@Hatchyack]

I've definitely noticed my glutes (and nothing else) get really sore the next day after doing shrimps, even if I only do one set. It's been a while since I did pistols, as my flexibility has gotten bad lol, but I wanna work my way back into them and see if they make my quads sore.

[@ConradoNiehues]

I do have strenght for the pistol squat but don't do it because when i do, my knees popping a lot and hurt a little after doing it, even having the mobility, technique and strenght. That's why i do the shrimp version, step up and others as well that i can do comfortably.

[@plusjeremy]

Interesting. I get a lot of pain in my knees (when I haven’t been working out for awhile it flares up), but even in the worst of times, pistols always feel good for some reason. Even when regular or split squats feel terrible! Anyway, I hope your pain will reduce with time.

[@ConradoNiehues]

@@plusjeremy Thanks!

[@fittysit-tea5287]

have you tried assisted pistol squats? Like squat down and have a chair behind you?

[@ConradoNiehues]

@@fittysit-tea5287 Yes, i did this as a progression.

[@fittysit-tea5287]

@@ConradoNiehues Ohh, yeah I see. You can also do shrimp squat jumps, elevated shrimp squat. Then combine it with skater jumps and jumping lunges. Few of them require jumping so idk what they'll do for knees. But they can be helpful if shrimp squats gets easier. You can also buy some knee wraps for extra comfort.

[@1987filozof]

Thx Al :)

[@GreyBeard_Fit]

This is much appreciated. I converted to Calisthenics 2 years ago and have been doing the pistol squat since then. Now I have a new alternative as this is my 1st time learning of the shrimp squat.

[@amos860]

hey hey hey Al what is your favourite body part to train?

[@nielssrensen4967]

One can bennefit the same as The Pistol squat, by doing The Spanish Squat, the Spanish Squat allows you to work uprigth, or.. even leaned back, if you got the strength ( You will, if you practise) but.. you work both legs, and don't need that much strength to get started.. KZbin The Spanish Squat, you just need a heawy strength band to get going..

[@RatOrMouse]

How much you can squat with barbell? I do 3 reps pistol squats on each leg, and I squatted 60 kg. Feels like I could add another five kilos. My bodyweight is 62-64 kg. Your pistol squat technique is way better than mine. And without rebuff at the bottom.

[@steve4321able]

Hey Al, I found a good place to start doing pull ups. Its not a round bar but more like a small beam support with a picnic table under it. I have very skinny and soft hands and they bruise easy. What gloves would you recommend for this?

[@NEMOsleeps24]

Bike gloves are going to have the most padding generally.

[@dodgecityvanlife]

Hey Hey Hey

[@martialpath1270]

I do 4 sets of one leg squat with weight First I do pistol squat, then shrimp squat, in third set I do crossing the leg and in last set I do with the raised leg to the other side (like side lunge but not using that leg)

[@bengermanb]

A dragon squat?

[@martialpath1270]

@@bengermanb my third set yep

[@dianerose6386]

How can I train to do this

[@pablotescobar2744]

Why do i get pain in my knees when doing shrimp squat

[@jamesmcnary4939]

The pistol is the best, because I can do it

[@proverbalizer]

Even though hamstring flexibility is my nemesis, shrimp squats are harder

[@howtowin.facts.7247]

Love this guy

[@mellow2879]

I remember you, you're Australian pull up guy

[@TerminatriX86]

I do both... shrimp is much more difficult 😅

[@abramzacharias1]

To anyone with weak bones if you put too much pressure on the knee cap it'll pop in half. That being said I started single leg squats today I'm already seeing definition from 1 day wow! And I'm only going down half way

[@TheMaleRoleModel]

Never been able to do one barefoot on flat ground. That’s hard in a way many wouldn’t understand 💪🏽

[@KUMaY023]

Hard, but not impossible. First I learned do pistols squats barefoot, and months later - in shoes. Second way easier. But I can't do narrow squats barefoot.

[@sanketvaria9734]

doing pistol gives me lower back pain. why is that?

[@muhammedguney4368]

might be disc herniation

[@sanketvaria9734]

@@muhammedguney4368 figured out. The real reason for me specifically is mobility issue around my hip. I can bend my left leg and bring knee to my chest and beyond, but I can barely bring right knee even infront of chest. My right butt is too tight which causes my hip to rotate inward while sqauting. This causes lower back pain due to strain.

[@silvadossantos6803]

Beautiful is the face of one who's in terms with god..

[@israelolvera558]

😊😍🌟❣️💯😘💖🥰😇