Pricing  |  Sign In  |  Sign Up  |  Demo

Duck Walk

To help in building strong ankle muscles and it increases ankle strength, stamina and increase flexibility of the body.
This drill will improves your Endurance/Stamina. The muscle groups affected are Hamstring - Back of Thigh , Upper Back , Buttocks - Gluteals...

Duck Walks are a good leg exercise within the body weight exercise community. The duck was exercise targets being the muscles of lower body specially hips and thighs. Duck walks are a strength boosting movement which renders same effectiveness as other popular leg exercises like lunges, hip crusts and squats. Your body becomes firm, stronger with increasing muscle density.

When you are performing you need to take few considerations. Push your lower body as low as possible for better results. Don’t drive yourself further using your arms. Although it reduces the level of hardness, it also lessens its effectiveness. If you are a beginner, you can take a more elevated position from the ground. You can squat lower when your flexibility level increases and you get accustomed to it.  

Steps To Follow: 

  1. Stand with your feet about hip distance apart.
  2. Keep your back as straight as possible and your abdominal muscles flexed.
  3.  Squat down until your thighs are in a parallel position to the ground.
  4.  Keep your arms out to the sides to catch you in case you lose your balance.
  5.  Stay in the squat position, pick your right calf up and place it flat on the ground in front of you.
  6.  Repeat with your left leg.
  7.  Walk 10 alternating steps in a row.
  8. Now return to standing position by slowly pushing upwards with your gluteal muscles.
  9.  Rest for at least 30 seconds and then repeat the duck walk.

Please leave your comments about this drill.

comments powered by Disqus