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Quadriceps · Intermediate

Duck Walk

Deep-squat locomotion drill that challenges quadriceps endurance, hip and ankle range, balance, and low-position control.

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Duck Walk demonstration

Exercise overview

Training details

QuadricepsGlutesAdductorsCalves

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lower into a deep squat with the feet flat and chest as upright as possible.
  2. 02Keep the knees tracking over the toes and the heels grounded.
  3. 03Step one foot forward while staying low in the squat.
  4. 04Bring the other foot forward without standing up between steps.
  5. 05Use a smaller depth if the heels lift, knees cave in, or balance breaks.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDumbbell Goblet Duck WalkRelated variationKettlebell Duck Walk

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Alternatives

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