Duck Walk 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Duck Walk is a bodyweight exercise that primarily targets the quads while also engaging the calves as a secondary muscle group. It involves bending the hips and knees to descend into a low squat position, keeping the back straight and hands clasped behind the head, then walking forward in small, controlled steps while maintaining the squat. This movement challenges lower body strength, stability, and endurance, emphasizing continuous tension on the quads and calves throughout the exercise.
How to Perform
Lower your body by bending your knees and hips into a deep squat, placing your hands gently behind your head.
Maintain the squat depth and a stable posture as you move your right foot forward, followed by your left, keeping each step controlled.
Repeat this walking squat pattern, alternating feet, for the designated distance or duration, focusing on engaging your quads and calves throughout.
Keep your chest lifted and core engaged to protect your lower back and maintain balance during the movement.
Take slow, deliberate steps to maximize muscle activation and ensure proper form is sustained from start to finish.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your knees aligned with your toes to avoid joint strain.
Maintain a straight back and upright chest to protect your lower back.
Engage your core throughout to improve stability.
Take small, controlled steps to maximize quad and calf activation.
Avoid letting your hips rise out of the squat position.
Keep your weight evenly distributed on both feet.
Breathe steadily to maintain endurance and muscle control.
Start with shorter distances if you are new to prevent fatigue and form breakdown.
Focus on smooth, deliberate movements rather than speed.
Use this exercise as a low-impact way to build lower body strength and stability.
How Not to Perform
Do not let your knees collapse inward while stepping to avoid knee strain.
Avoid rising out of the squat position; keep hips low and stable.
Do not lean your torso forward; maintain an upright chest and straight back.
Avoid taking overly large steps that reduce quad engagement.
Do not lift your heels off the ground; keep weight evenly on your feet.
Avoid holding your breath; maintain steady breathing to sustain energy.
Do not rush the movement; focus on controlled, deliberate steps.
Avoid relaxing your core, which can compromise balance and lower back safety.
Do not let your head drop forward; keep neck aligned with your spine.
Avoid performing the exercise on slippery or unstable surfaces to prevent falls.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
