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What Is TikTok’s Viral ‘Shrimp Challenge?’

On TikTok, individuals are testing their lower-body power and mobility with the deceptively troublesome “shrimp problem,” usually with fail-tastic outcomes.

Taking a knee for this newest viral health problem includes much less Smirnoff Ice and possibly extra falling and laughing. The take a look at doesn’t contain seafood, both. As a substitute, it’s a tackle the shrimp squat, which is a squat executed on one leg, whereas holding the foot of your different leg as much as your butt behind you.

The shrimp squat is tough sufficient, however the shrimp problem takes it to a different stage.

What’s the shrimp problem?

The take a look at first circulated in 2022, however it began to go viral in mid-April and continued to choose up momentum after some bodily therapists posted a video making it look all too simple.

Now, basketball gamers, ballet dancers, fitfluencers, and common individuals alike are attempting the problem—with solely a choose few truly capable of do it. Yep, not all the tremendous sturdy professional athletes or ultra-bendy ballerinas can do it.

However when you’re keen to provide it a shot, here is the way to do it:


Uncover the facility of the shrimp problem in bodily remedy! ???? This dynamic train targets a number of muscle teams, enhancing steadiness, stability, and purposeful motion. Good for rehabilitating decrease physique accidents and enhancing general power and suppleness. Dive into the shrimp problem and unleash your physique’s potential! ???? #PhysicalTherapy #ShrimpChallenge #Rehabilitation #Power #Flexibility

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  1. Begin in a half-kneeling place with one leg bent in entrance of you at a 90-degree angle and your different leg kneeling on the ground behind you.
  2. Seize the foot of your again leg up and carry it as much as your butt (such as you’re doing a quad stretch).
  3. Whereas nonetheless holding the foot of your again leg, lean ahead barely and press into your entrance foot to come back as much as standing. Your again foot will keep bent behind you.

What the shrimp problem is definitely testing—and why it is so dang arduous

The problem “requires a excessive stage of power and mobility of the hips, knees and ankles, primarily focusing on the glutes and quad muscle tissues,” explains bodily therapist Jacob VanDenMeerendonk, DPT.

In different phrases, simply being actually sturdy or simply having good mobility (vary of movement in your joints) gained’t lower it. You want each parts to efficiently shrimp it up. Certainly, participating your muscle tissues whereas stretching them isn’t any simple feat.

“You are putting your standing leg in a deprived place within the backside place of a squat, which then requires a large amount of power to face again up, and concurrently you’re holding the other leg able that requires a full stretch on the quadriceps muscle and sustaining that stretch whereas executing the return to standing place,” Dr. VanDenMeerendonk says.

“The shrimp squat problem is a enjoyable motion to aspire to having the ability to do, and in addition a superb train to carry out when you’re seeking to make some larger stage mobility and power positive factors within the quads and glutes.” —Jacob VanDenMeerendonk, DPT

What does it say about your health when you can—or can’t—do the shrimp problem?

Dr. VanDenMeerendonk says to not fear when you can’t full this problem. It’s very superior, and there are many different methods you possibly can strengthen, mobilize, and stretch your decrease physique that don’t contain falling over.

“You’ll be able to obtain power and mobility positive factors of the identical muscle tissues and joints required in performing a shrimp squat as you’d in a break up squat, Bulgarian break up squat, or perhaps a ahead or reverse lunge,” Dr. VanDenMeerendonk says.

On the identical time, when you do end up finishing the problem while you strive it, or are capable of work as much as it, what it says about your physique is that you simply’re killing it within the realms of power, mobility, flexibility, steadiness, and even physique consciousness.

“The shrimp squat problem is a enjoyable motion to aspire to having the ability to do, and in addition a superb train to carry out when you’re seeking to make some larger stage mobility and power positive factors within the quads and glutes,” Dr. VanDenMeerendonk says. “Those that can carry out the shrimp squat have wonderful unilateral steadiness and coordination, in addition to larger stage hip and knee mobility. They doubtless have sturdy quads and glutes and understanding of their middle of gravity.”

Wish to give the shrimp problem a strive? Think about getting some padding to your knees on the bottom—and keep in mind to not beat your self up if it’s a no-go! You’ll be able to at all times work as much as it with some lower-body power and mobility strikes, like on this 15-minute exercise video.


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