The latest viral fitness challenge taking TikTok by storm is the deceptively difficult “shrimp challenge,” which has left many participants falling and laughing in equal measure. This challenge puts your lower-body strength and mobility to the test, with some surprising results.
The shrimp challenge is a variation of the shrimp squat, a challenging exercise that involves squatting on one leg while holding the foot of the other leg up to your butt behind you. While the shrimp squat is already tough, the shrimp challenge takes it to a whole new level of difficulty.
The challenge first gained traction in 2022 but really took off in mid-April, with physical therapists showcasing how easy it could be. Since then, people from all walks of life, including basketball players, ballet dancers, fitfluencers, and regular individuals, have been attempting the challenge—with only a select few able to successfully complete it.
To try the shrimp challenge yourself, follow these steps:
1. Start in a half-kneeling position with one leg bent in front of you at a 90-degree angle and the other leg kneeling on the floor behind you.
2. Grab the foot of your back leg and lift it up to your butt.
3. Lean forward slightly and press into your front foot to come up to standing, keeping your back foot bent behind you.
The shrimp challenge tests your strength and mobility in the hips, knees, and ankles, primarily targeting the glutes and quad muscles. According to physical therapist Jacob VanDenMeerendonk, DPT, the challenge requires a combination of strength and mobility, making it a tough feat to accomplish.
If you find yourself struggling with the shrimp challenge, don’t worry. There are plenty of other ways to strengthen and mobilize your lower body without attempting this advanced exercise. Moves like split squats, Bulgarian split squats, and lunges can provide similar benefits without the risk of falling over.
However, if you are able to complete the shrimp challenge, it speaks volumes about your fitness level. Those who can successfully perform the challenge demonstrate excellent strength, mobility, flexibility, balance, and body awareness. It shows that you have strong quads and glutes, good unilateral balance and coordination, and a solid understanding of your center of gravity.
Whether you decide to attempt the shrimp challenge or not, remember to listen to your body and not push yourself beyond your limits. It’s always important to prioritize safety and proper form when engaging in any fitness challenge. And if the shrimp challenge is a no-go for you right now, there’s always room for improvement with consistent practice and dedication to your fitness goals.