A strong core is crucial to posture, balance, and proper movement mechanics in both athletic and everyday movements, whether you’re running or carrying groceries. “The duck walk gives you all of the benefits of a bodyweight squat and then amplifies them,” says Trevor Thieme, CSCS, Openfit’s director of fitness and nutrition content. Be sure to keep your weight in your heels as you walk. Do your best not to raise up when walking. You don’t need any equipment or much space — a hallway, stretch of sidewalk, or corner of a playground all work. exercise Push your hips back, bend your knees, and try to squat until your upper thighs are parallel to the floor, extending your arms out in front of you for balance. Incorporating core exercises like the duck walk into your fitness routine can help prevent injuries. EQUIPMENT: Bodyweight Stand with your feet about shoulder-width apart. and then be sure and browse through the duck walk workouts on our duck walk is a exercise for Push your butt back, bend your knees, and lower your hips so your thighs are parallel to the floor (or as low as you can comfortably go while keeping your feet flat on the floor). Keep your chest up and extend your arms in front of you for balance. Here's a guide on how to slim... Openfit trainer Sarah Soares' favorite leg exercises will help you mix up your routine and sculpt your legs... Quad extensions can be hard on your knees so instead we’ve come up with some good, and safe, alternatives... Ready to get in your best lower body workout ever? that primarily targets the quads Duck walks / squats is a gym work out exercise that targets glutes & hip flexors and quadriceps and also involves hamstrings. Have your calves ever been too big for a pair of boots? “The duck walk keeps you in that squatting position for the entire set, maximizing time under tension, a key growth stimulus.”. We may earn a commission through links on our site. Keep your chest up, your weight on your heels, and your eyes straight ahead. Stand with your feet hip-width apart and feet flat on the floor. exercise Maintain this stance as you walk forward and backward for the prescribed time or reps. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. that primarily targets the quads And it only takes a few steps of the duck walk exercise to fire up your quads and glutes. ...more. and to a lesser degree also targets the calves, glutes, groin, hamstrings, hip flexors and outer thighs. those with a intermediate level of physical fitness and exercise experience. Ducks aren’t known for having strong legs, but you will be if you learn to walk like one — the muscles targeted by the duck walk are some of the largest in your lower body. Step 2: Bend at the knees and squat down so that your butt is almost sitting on your heels. Continue to move forward in this manner for the specified number of steps, then reverse the movement and waddle backward to your original starting point. Once you know how to do duck walks, you can do them pretty much anywhere. Mix and match the moves below and get started! Refer to the illustration and instructions above for how to … and the instructional duck walk technique video on this page. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. “You want to be upright for a duck walk,” Mills says. In addition to strengthening most of your lower-body musculature, the duck walk also engages the core musculature. 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