Duck Walk

Description

How to Do Duck Walk

1. 1
   Setup

   Stand with your feet shoulder-width apart, toes pointing slightly out, and your core engaged.

2. 2
   Setup

   Lower into a deep squat, ensuring your hips are below your knees and your chest remains upright. Keep your weight in your heels.

3. 3

   While maintaining the deep squat position, take a small step forward with your right foot, initiating the movement from your hips.

4. 4

   Follow by stepping forward with your left foot, bringing it to align with your right, continuing to stay low to the ground.

5. 5

   Continue this alternating forward movement, taking small, controlled steps while keeping your hips low, chest lifted, and breathing consistently.

Tips

• Maintain a consistent squat depth throughout the entire movement to maximize muscle engagement in your quads and glutes.
• Keep your gaze forward and chest proud to help maintain an upright torso and prevent rounding your back.
• Focus on controlled, deliberate steps rather than speed to ensure proper form and reduce strain on your knees.
• Engage your core tightly to stabilize your spine and support your lower back throughout the exercise.

Common Mistakes

• ×Not staying low enough: Ensure your hips remain below parallel with your knees to fully engage the target muscles; avoid rising up between steps.
• ×Rounding the back: Keep your chest lifted and shoulders back to maintain a neutral spine; engage your core to prevent excessive spinal flexion.
• ×Taking large steps: Take small, controlled steps to maintain balance and prevent putting undue stress on your knees and hips.