Duck Walk
Bodyweight walking squat that targets quads, glutes, and core to build lower body endurance, strength, and mobility; enhances balance and coordination.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hip Flexors
6/10Iliopsoas
Abs
5/10Rectus Abdominis
Hamstrings
4/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius, Soleus
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart. Lower into a deep squat with heels flat, chest up, and core engaged.
- Push hips back and bend knees to squat deeply, thighs parallel or below.
- Keep spine neutral and gaze forward.
- Step forward with one foot, maintaining squat depth.
- Bring trailing foot forward to shoulder-width, flat-footed.
- Alternate small steps continuously, hips low.
- Return to start if doing set distance or reps.
- Optionally reverse direction for backward walk.
Coaching Tips
Form Cues
- Chest up
- Core tight
- Heels down
- Knees track toes
- Short steps
- Look ahead
Breathing
Inhale during preparation and steps; exhale to maintain brace and posture.
Tempo
2-0-2
Range of Motion
Squat until thighs are parallel to floor or deeper if mobility allows, heels grounded; steps short to keep hips constant height.
Safety
Safety Notes
- Warm up hips, knees, ankles first
- Avoid if knee or disc pain present
- Ensure ankle mobility for heel contact
- Stop on sharp pain
- Consult professional for injuries
- Use support if balance poor
Spotting
No spotting needed; use wall for balance if beginner.
Common Mistakes
- Rounding back
- Heels lifting
- Knees caving in
- Leaning forward
- Long steps raising hips
- Looking down
When to Avoid
- Knee injuries
- Disc issues
- Poor ankle mobility
- Hip flexor tightness
Flexibility Needed
- Ankle dorsiflexion for deep squat
- Hip flexion range
- Knee flexion mobility
Build Up First
- Basic squat form
- Core stability competency
- Balance awareness
Also known as
Walking Squat, Duck Waddle
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