The Duck Walk - A Healthy way to Stronger Legs

Submitted by Jerry Parker on January 4, 2013

The duck walk exercise is similar to exercises such as the reverse lunge, squats, crab walk, forward lunge and so on as it tends to lay emphasis on the buttocks and the thighs. Typically the glutes and the thigh muscles are large muscles that are generally difficult to work on and hence one of the key benefits of exercises like the duck walk exercise tend to make it easier to focus on these specific muscles and firm them up.

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Steps

  • To begin with the duck walk, you should first stand with your feet placed wide apart and both arms at your sides. While performing the exercise it is important that you tighten the abdominal muscles so that the back and abdominal muscles are not accidentally injured.
  • Thereafter you are required to lower your body from the hips as if you were about to sit on a chair, ensuring that the heels should be bearing the weight.


    This way there will be no damage done to the knees. Many people have found that clasping their hands together in front of their chest is helps them maintain balance during the duck walk.
  • Once in the required position, you should walk forward a few steps at a time without changing your squat position, then turn around and walk back to the place from where you started and slowly stand up. It is advisable that while performing the duck walk exercise, you should lean forward to retain your balance ensuring that the weight remains on the heels.
  • As you practice the duck walk on a regular basis, you should gradually increase the number of sets performed and take timely rest breaks between the sets.
  • A modification to the duck walk exercise to increase the difficult level involves placing a resistance band around the ankles right from the start of the exercise.

Of late there is a new form of exercise also referred to as the duck walk exercise which requires the individual to squat further down till they are almost seated on their heels. This modified version is detrimental to the knees and hence should be strictly avoided.

Women can also practice the duck walk exercise during pregnancy as this will help strengthen their thighs and will allow the baby’s head to move lower easily towards the last few months of the pregnancy. However while performing the duck walk during pregnancy you have a yoga instructor by your side to guide you through the pose.

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