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legs

Duck Walk

You walk forward while staying in a deep squat. A burning endurance exercise for the thighs and hips.

intermediatebodyweight

Duck Walk, start position
START
Duck Walk, end position
END
BEFORE YOU START1
  1. Find a clear stretch of floor, at least a few metres long.
HOW TO DO IT

Get into position

  1. Set your feet shoulder-width apart with your toes turned slightly out.
  2. Squat down as low as is comfortable, with your chest up.
  3. Hold your hands in front of you for balance.

Check: You are in a deep squat with your chest up and your heels on the floor.

Walk forward

  1. Step one foot forward while staying low.
  2. Step the other foot forward past it, still staying low. Try not to bob up and down between steps.

Check: You have moved forward and your hips have stayed at the same low height the whole time.

Keep walking for the set distance or time, then stand up.

Breathe steadily the whole time.

MUSCLES WORKED
Duck Walk: muscles worked, front view
Duck Walk: muscles worked, back view

quadsglutescalves

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Standing up between steps. Fix: Stay low; shorter steps help.
  • Knees caving in. Fix: Keep your knees pointing over your toes.
  • Rounding the back. Fix: Keep your chest up; take smaller steps if you cannot.
SAFETY1
  • Skip this exercise if you have knee pain.
RELATED EXERCISES

easier: bodyweight squat

variants: lateral mini band walk

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