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Quadriceps · Intermediate

Dumbbell Goblet Duck Walk

Loaded deep-squat locomotion performed with one dumbbell held at the chest while the hips stay low between short steps.

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Dumbbell Goblet Duck Walk demonstration

Exercise overview

Training details

QuadricepsGlutesAdductorsCore

Equipment

Dumbbell

Sets × time

3 × 40 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Hold one dumbbell close to your chest in a goblet position and descend into a deep squat.
  2. 02Keep your heels grounded, chest lifted, and knees tracking in the direction of your toes.
  3. 03Remain low as you take a short controlled step forward with one foot.
  4. 04Bring the other foot forward without standing up or allowing your hips to rise substantially.
  5. 05Continue for the assigned distance while maintaining balance and a pain-free squat depth.

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Variations

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

Easier regressionDuck WalkRelated variationKettlebell Duck Walk

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Alternatives

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