The duck walk is a conditioning and mobility exercise where you walk forward while staying in a deep squat position. It builds tremendous quadricep endurance, hip mobility, and ankle flexibility. It is brutally challenging and is used in military training, wrestling, and martial arts.
Muscle Group
Cardio, Glutes, Hips, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds extreme quadricep endurance
- Improves hip and ankle mobility through loaded deep-squat position
- Develops mental toughness
- Excellent conditioning exercise
- No equipment needed
- Used in military, wrestling, and martial arts training
How to perform
- Squat down into a deep bodyweight squat — as low as your flexibility allows.
- Stay in the squat position. Do not stand up at any point during the walk.
- Begin walking forward by taking small steps while maintaining the deep squat.
- Keep your chest up as much as possible. Place your hands on your hips, in front, or behind your head.
- Walk for the desired distance (10 to 30 feet) or time (15 to 30 seconds).
- Turn around and walk back. Stay in the squat the entire time.
- Your quads will burn intensely — this is normal and the point of the exercise.
- Stand up only after completing the prescribed distance or time.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Quadriceps
Primary