The duck walk is a functional lower body exercise that challenges mobility, stability, and strength in the legs and hips. This movement requires maintaining a low squat position while walking, effectively targeting multiple muscle groups simultaneously.
Step by step guide:
- Start in a deep squat position, feet shoulder-width apart
- Keep chest up and core engaged
- Maintain the low squat position throughout
- Take a small step forward with one foot
- Follow with the other foot while staying low
- Keep your weight on your heels
- Continue walking forward in squat position
- Maintain balance and control
- Walk for prescribed distance or time (start with 10-15 seconds)
Tips
Keep your torso as upright as possible. Look forward to maintain balance. Take small, controlled steps. Keep core engaged throughout. Breathe steadily during movement.
Benefits
Improves lower body strength and endurance. Develops hip and ankle mobility. Enhances core stability. Builds functional leg strength. Increases overall lower body control.
Prevention
Start with shorter distances. Rise if experiencing knee pain. Ensure proper warm-up before attempting. Progress duration gradually. Maintain proper form throughout movement.
