Exercise – Duck Walks

The Duck Walk is a locomotion exercise great for lower body mobility and strength. It offers a wide range of applications or conditioning from lifting low or heavy objects, wrestling, to parkour landings. The exercise requires flexible hips and ankles for its low squat position. Those with disc injuries or knee problems should first work on their underlying problems before performing this exercise.

Squat down until your glutes are just behind your lower legs. Shift your weight onto one foot as you begin to walk. Stay low by maintaining the same hip position as you continue walking forward. Hands can be placed on hips or you can also carry some weight to load the exercise – we suggest staying light.

This is an easy exercise to add to quadrupedal movement, animal flow, rail balance, and more.