Duck Walk

Duck Walk


This exercise involves walking on your feet and hands, with your knees bent and your butt close to the ground, mimicking the movement of a duck. It is often used in warm-up routines to activate the leg muscles and improve mobility in the hips and ankles.

Muscle Group

Equipment Required

Duck Walk Instructions

  1. Start in a standing position with your feet shoulder-width apart.
  2. Squat down until your thighs are parallel to the ground.
  3. Place your hands on your hips or out in front of you for balance.
  4. Begin walking forward by taking small steps with your feet, keeping your knees bent and your weight on the balls of your feet.
  5. Continue walking forward for a set distance or time.
  6. Turn around and walk back to your starting position.
  7. Repeat for desired number of sets.

Duck Walk Form & Visual

Duck Walk

Duck Walk Benefits

  • Strengthens the shoulders and upper back muscles
  • Improves posture and stability
  • Increases range of motion in the shoulders
  • Helps prevent shoulder injuries
  • Can be done with minimal equipment

Duck Walk Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core muscles

Duck Walk Variations & Alternatives

  • duck-walk with weights
  • duck-walk with resistance band
  • duck-walk with lateral steps
  • duck-walk with squat jumps
  • duck-walk with medicine ball toss