How to Duck Walk

The duck walk, like the crab walk, the squat and the forward and reverse lunge, concentrates on the thighs and backside in calisthenics exercise. These are large muscles, so the harder you work them the faster you will see results from your calisthenics program. You will also look better, especially in shorts. Here are steps for the duck walk exercise.

Instructions

Difficulty: Moderately Easy

1. Begin in a standing position with your feet wider than your hips and your arms at your sides. Tighten your abdominal muscles to keep from injuring your back during the exercise.
2. Lower your hips as if trying to sit in a chair. Your weight should be back on your heels to prevent your knees from extending past your toes, which can cause an injury. To keep yourself balanced, clasp your hands together at chest level.
3. Walk forward several steps without rising from the squat position. Without pausing, walk back to your starting position and stand up. You may need to lean forward to maintain your balance, but take care that your weight stays on your heels.
4. Repeat the exercise, working in sets and resting briefly in between. Try to increase the number of sets you do each week.

Tips & Warnings

• For a greater challenge, place a resistance band around your ankles before beginning this exercise.
• "Duck walk" also refers to an exercise in which you squat all the way down until you are sitting on your heels. This version is dangerous for your knees and should be avoided.