Duck Walk
Build lower body strength & mobility with Duck Walks! Improve your squat and get a fun, challenging workout.
The Duck Walk is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Duck Walk Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Duck Walk Variations and Alternatives
How to do the Duck Walk
Duck Walk Exercise Instructions
Starting Position:
Stand with your feet shoulder-width apart.
Lower your body into a squat position. Your hips should be back, and your thighs parallel to the ground or lower.
Movement:
Keep your back straight and chest up.
While remaining in the squat position, begin to move forward by taking small, controlled steps with your feet.
Ensure that your knees are tracking over your toes as you move.
Continue walking forward for a set distance (about 10-15 feet) or a certain number of steps.
To return to the starting position, turn around and repeat the movement moving backward.
Tips:
Keep your core engaged throughout the exercise to maintain balance.
Avoid letting your knees cave inward; they should stay aligned with your toes.
Practice this movement slowly to develop strength and coordination in your lower body.
Repetitions: Aim for 2-3 sets of 10-15 steps forward and backward.
Duck Walk FAQs
What muscles does the Duck Walk work?
The Duck Walk mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Duck Walk?
None. The Duck Walk is a bodyweight exercise, so you can do it anywhere.
Is the Duck Walk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Duck Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Duck Walk variations and alternatives?
Similar exercises include the Forward-Backward Duck Walk, Wide Forward Walk, Resistance-Band Duck Walk and Sumo Crab Walk.
Training calculators
Work out the numbers behind your training before your next session.