Duck Walk

Description

How to do Duck Walk

1. 01
   Setup

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

2. 02
   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. 03

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

4. 04

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

5. 05

   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.