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Online Exercise System

Exercise: Duck Walk

person doing Duck Walk

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Secondary Muscles:

  • Erector Spinae

Body Area:

  • Legs
  • Glutes

Movement Type:

Equipment:

Training Category:

  • Body Weight
  • Mobility
  • Warm-Up Drills

Proper Steps: 

From a half kneeling position, drive the knee over the toe horizontally, and control your bodyweight as you roll over the ball of the foot into a half kneeling position on the other side
This can be done slowly, with the intention of control
Or explosively, with the intention of powerful movements – only attempted after you have gained the attribute of control
Keep your elbows tucked in front of your body, with your hands close in front of your face