Duck Walk
10 reps
Hold a deep squat and step forward without standing up.
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QUADS
Duck Walk
The duck walk keeps you locked in the bottom of a squat while you step forward or back, so your quads, glutes, and hamstrings stay under constant tension. That sustained low position builds lower-body endurance and tests your stability and coordination. A demanding bodyweight move that carries over to functional strength.
How to do it
- 1
Bend your hips and knees to sink into the bottom of a squat, hands clasped behind your head.
- 2
Stay low as you step one foot forward.
- 3
Follow with the other foot, holding the deep squat position the entire time.
- 4
Keep alternating steps for your target distance or time.
- 5
Maintain an upright chest and braced core throughout.