Kysero
Try for free

Quadriceps · Intermediate

Kettlebell Duck Walk

Conditioning movement for footwork, pacing, and repeatable lower-body work.

View instructionsAll exercises
Back to all exercises
Kettlebell Duck Walk demonstration

Exercise overview

Training details

QuadricepsGlutesCore

Equipment

Kettlebell

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Hold the kettlebell in front of the chest or as assigned and drop into a low squat.
  2. 02Keep the chest up and the heels as grounded as your mobility allows.
  3. 03Walk forward in small steps while staying low.
  4. 04Keep the knees tracking over the toes and avoid letting the hips pop up.
  5. 05Continue for the assigned distance, then stand up under control.

Keep exploring

Variations

Browse the full library

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

Related variationDumbbell Goblet Duck WalkRelated variationDuck Walk

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell SquatComparable substituteRunComparable substituteBackpedal RunComparable substituteBackward Reach Run

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder