The resistance band duck walk combines a deep squat walk with a resistance band around the thighs. The band provides constant outward tension that activates the glutes, while the deep squat walk position builds quad endurance. It is one of the most demanding glute and quad exercises.
Muscle Group
Cardio, Glutes, Quadriceps
Equipment Required
Resistance Band
Type
Cardio
Equipment
Resistance Band
Difficulty
Intermediate
Key Benefits
- Builds extreme quad endurance
- Activates the gluteus medius and maximus
- Improves hip mobility under load
- Brutal conditioning exercise
- No equipment needed besides a band
- Useful for athletic conditioning
How to perform
- Place a mini band around your thighs above your knees.
- Squat down into a deep bodyweight squat — as low as your flexibility allows.
- Push your knees outward against the band tension.
- Stay in the deep squat throughout. Place hands at your chest or in front for balance.
- Begin walking forward by taking small steps while maintaining the deep squat.
- Keep your knees pushed wide against the band on every step.
- Walk for the desired distance (10 to 30 feet) or time.
- Stand up only after completing the prescribed distance.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Adductors
Primary
Quadriceps
Primary