Duck Walk

Setup

Drop into a deep squat, heels down if possible, hands can be clasped at chest or reaching forward for balance.

Execution

1. 1Take a step forward while staying in the deep squat, without rising up
2. 2Alternate legs, maintaining the low squat height throughout
3. 3Keep the chest as upright as mobility allows
4. 4Keep heels down as long as possible; some heel rise is acceptable if mobility is limited
5. 5Continue for the prescribed distance

Key cues

• Stay low the whole way, don't pop up between steps
• Chest up, don't round forward
• Small steps at first to control balance
• Push the knees out over the toes on each step

Common faults

• Rising out of the squat between steps
• Rounding the back to compensate for hip tightness
• Knees caving inward
• Taking overly long strides that break the low position

Tweaks

• Add lateral duck walk for variety
• Increase distance for a conditioning finisher
• Add a resistance band around the knees for glute activation

Muscles

Notes

A staple wrestling and combat-sports conditioning drill, commonly folded into animal-movement warm-ups.

Sources

• GMB Fitness - Mobility & Movement Guide
• Onnit Academy - Animal Flow Guide

Attribution: GMB Fitness