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