Videos
Instructions
- Stand with feet shoulder-width apart and lower into a deep squat position.
- Keep your chest upright and arms extended forward or clasped in front of you.
- Begin walking forward while maintaining the squat position, taking short controlled steps.
- Keep knees aligned with your toes and hips low throughout the movement.
- Continue for the desired duration or distance, then return to standing.
Technical Tips
- Maintain a neutral spine and avoid rounding your back.
- Keep your heels flat on the ground at all times.
- Engage your core for balance and control.
- Take small, steady steps to reduce strain on knees and hips.
Breathing Tips
- Inhale before starting the movement.
- Exhale slowly as you walk forward.
- Maintain steady, rhythmic breathing throughout the exercise.
Medical restrictions
- Avoid if you have knee injuries or chronic joint pain.
- Not recommended for individuals with severe hip mobility limitations.
- Consult a physician if recovering from lower body surgery.
Description
The Duck Walk is a functional lower body exercise that mimics the movement of a squatting walk. It targets multiple muscle groups and emphasizes strength, endurance, and mobility in the hips, glutes, and thighs. Performed without equipment, this bodyweight movement is popular in functional fitness, sports conditioning, and rehabilitation contexts. Its unique challenge comes from maintaining a deep squat position while moving, requiring strong engagement of the core and leg muscles to stabilize the body. Duck Walks are especially effective for building muscular endurance, improving squat depth, and enhancing joint range of motion. Because the movement places consistent stress on the lower body, it also aids in conditioning for athletic activities that demand power and balance, such as martial arts or field sports. When done correctly, it promotes postural control, improves proprioception, and boosts overall lower body strength. Suitable for warm-ups, mobility drills, or as part of a high-intensity circuit, the Duck Walk is a versatile and challenging addition to bodyweight routines.
What muscles do duck walks work?
Duck Walks primarily work the quadriceps and glutes, while also engaging the adductors, hamstrings, and calves to support movement and stability.
Is the duck walk good for mobility?
Yes, Duck Walks are excellent for hip and ankle mobility, helping improve flexibility and functional range of motion in the lower body.
Can beginners do duck walks safely?
Beginners can perform Duck Walks safely by starting slowly, using short distances, and focusing on maintaining proper squat form without knee strain.
How long should I do the duck walk exercise?
Start with 20 to 30 seconds or 5 to 10 meters per set, adjusting duration based on your strength and endurance level.
Do duck walks help with squat depth?
Yes, Duck Walks help train the muscles and mobility needed for deeper squats by reinforcing hip flexibility and joint control in a low position.