Lower Body Intermediate Bodyweight

Duck Walk

The Duck Walk is a challenging lower body exercise performed in a deep squat position, walking forward while staying low. It builds quad endurance, hip mobility, and mental toughness.

Muscles Worked

Quads Glutes Core

How to Perform Duck Walk

  1. 1
    Start in a deep squat position with your thighs parallel (or below parallel) to the ground.
  2. 2
    Keep your chest up and your weight on your heels. Arms can be out front for balance.
  3. 3
    Begin walking forward while maintaining the deep squat position. Take small, controlled steps.
  4. 4
    Keep your hips low throughout — do not stand up between steps.
  5. 5
    Walk for 20–30 feet, rest, and repeat for 3–4 sets.

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