DUCK WALK
Lower Body Strength and Mobility
Primary Muscles
Exercise Description
Stand with feet shoulder-width apart and squat down while keeping your back straight. Maintain the squat and walk forward with small, controlled steps, keeping your balance and core engaged throughout.
How To Perform
Stand with your feet shoulder-width apart and brace your core.
Lower into a deep squat while keeping your chest up and back straight.
Maintain the squat and begin walking forward with small, even steps.
Keep knees tracking over toes and avoid letting them cave inward.
Stay balanced, keep heels down as much as possible, and continue for distance or time.
Expert Tips
Don’t let knees pass toes excessively - Keep shins as vertical as your anatomy allows to reduce knee strain.
Keep the torso tall - Maintain a straight back and engaged core to protect the spine and improve balance.
Start with short distances - Build tolerance gradually and take breaks as needed to maintain form.
Progress by adding load or time - Hold light weights or increase the total distance/time as you improve.
Common Mistakes
Knees collapsing inward - Allows stress to shift to the knees and hips; focus on pushing knees out over the toes.
Rounding the lower back - Keep the chest up and spine neutral to avoid excessive lumbar stress.
Standing up between steps - Reduces time under tension; stay in the squat to keep the movement effective.
Overstriding - Taking steps that are too long can throw off balance and compromise form.
Info – Duck Walk
The duck walk is a demanding lower-body drill that targets the quadriceps, hamstrings, and glutes while also challenging hip and ankle mobility. Keep your knees from tracking too far past your toes, maintain a straight back, and engage your core to preserve balance and protect your joints. Beginners should start with short distances and rest as needed; to progress, increase total distance or add light external load. Consistency will improve stability, mobility, and leg strength.
Equipment Required
No equipment needed.