Zirv Fitness
Strength exercise

Duck Walk

How to do it

  1. Hold a weight at chest height with both hands and lower into a deep squat with the thighs below parallel.
  2. Keep the chest up and the knees tracking out over the toes as you settle into the low squat position.
  3. Take small steps forward while remaining in the deep squat position, driving through one leg at a time.
  4. Grip the weight firmly throughout each step, keeping the forearms braced against the load.
  5. Breathe steadily with each step, exhaling as you shift weight onto the leading leg.
  6. A common fault is letting the hips rise up out of the squat between steps, keep the depth consistent throughout the walk.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight