How to do a Duck Walk
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Duck Walk
Instructions for Proper Form
Duck Walk is a bodyweight exercise that primarily targets the quads, glutes, and hamstrings. This compound movement involves squatting low and then walking forward or backward while maintaining the squat position. It effectively engages the lower body and improves strength and endurance. The unique, continuous motion also challenges your stability and coordination, making it a great addition for functional fitness routines.
- Bend your hips and knees to descend into the bottom of a squat with your hands clasped behind your head.
- Keep your hips and the low position as your step your right foot forward and then your left.
- Continue the alternating sequence for the allotted distance or time.
Sets & Reps Calculator
Average Duck Walk standards by male, female, gender, weight, age and height
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Alternatives & Variations to Duck Walk
1. Butt Kick
2 mSCORESWAPPED 278 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
2. Air Squats
92.1 mSCORESWAPPED 158 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
3. Hip Flow
13.6 mSCORESWAPPED 127 TIMESHip Flow is a dynamic sequence of movements that targets the hip flexors, glutes, and lower back. This compound exercise is designed to improve mobility, flexibility, and stability in the hip region. By flowing through various movements, you enhance the range of motion and activate multiple muscle groups, making it an excellent warm-up or accessory exercise for lower body workouts.
4. Lunge with Ankle Grab
9.6 mSCORESWAPPED 121 TIMESLunge with Ankle Grab is a variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps. By incorporating an ankle grab, you add a dynamic stretch to the movement which helps improve flexibility and balance. This exercise is particularly effective for enhancing muscle activation and mobility in your lower body.
5. Lunge
90.8 mSCORESWAPPED 113 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
6. Shin Box Quad
11.1 mSCORESWAPPED 113 TIMESShin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.
7. Couch Stretch
13.8 mSCORESWAPPED 87 TIMESCouch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.
8. Loop Band Sumo Deadlift
48.3 mSCORESWAPPED 84 TIMESIncorporating the wide stance of the sumo deadlift, this variation uses a loop band to provide resistance, targeting the glutes, hamstrings, and inner thighs. It's an effective lower body exercise that also engages the lower back and core, improving posture, strength, and flexibility. The loop band allows for a controlled lift, reducing strain on the spine compared to traditional weights.
9. Squat with Rotation
10.2 mSCORESWAPPED 84 TIMESSquat with Rotation is a compound exercise and a variation of the traditional squat that targets the quads, glutes, and core. The added rotation at the top of the squat can enhance core activation and improve rotational stability, which is particularly beneficial for athletes. This movement also helps in developing functional strength, as it mimics real-world activities that require both lower body power and core stability.
10. Mini Loop Band Hip Flexor
34 mSCORESWAPPED 80 TIMESTargeting primarily the hip flexors, this exercise is beneficial for improving hip mobility and strength. The mini loop band adds resistance, making it more challenging than traditional hip flexor exercises. It's essential for athletes and individuals seeking to enhance lower body performance and reduce the risk of injuries.