Exercise guide
Duck Walk
- Intermediate
- Compound
- Rep-based
- Lower legs
The Duck Walk is a dynamic lower-body movement that builds exceptional quad and glute endurance while challenging hip mobility and core stability. By maintaining a deep squat throughout the movement, it provides constant tension on the legs and requires significant abdominal bracing.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes slightly pointed out.
- Lower your hips into a deep squat position, ideally with thighs parallel to the floor or lower.
- Keep your chest upright and clasp your hands in front of your chest or behind your head for balance.
How to do it
- Shift your weight slightly to one side and take a small step forward with the opposite foot, landing heel-to-toe.
- Stay low in the squat as you bring the trailing leg forward to take the next step.
- Exhale with each step forward, maintaining a slow and controlled walking pace.
- Continue alternating legs while keeping your hips at a consistent height.
Form checklist
- Keep your torso as vertical as possible to engage the core and obliques.
- Do not allow your hips to rise; stay deep in the squat throughout the set.
- Ensure your knees stay aligned with your toes and do not cave inward.
- Keep your weight distributed through your heels and mid-foot to protect the knees.
Pro tips
- Focus on a 'heel-strike' with the lead foot to maximize glute recruitment during the transition.
- Engage your core deeply to prevent your torso from swaying excessively side-to-side as you walk.
Make it harder
- Hold a kettlebell or dumbbell in a goblet position to increase the load on the quads and core.
- Perform the movement in a reverse direction to shift the mechanical tension toward the hamstrings.
Frequently asked
- What muscles does the duck walk work?
- The duck walk primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the duck walk?
- The duck walk requires no equipment — just your body weight.
- Is the duck walk good for beginners?
- The duck walk is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps