How to Do the Duck Walk in Calisthenics Exercise

The duck walk is an exercise that strengthens your legs while improving the use of your ankle and knee joints. If you have problems with joint flexibility, opt for a shallow squat as you do the duck walk. Otherwise, go into as deep a squat as you can while maintaining correct form.

Instructions

Difficulty: Moderately Easy

1. Stand with your feet a little more than hip-distance apart.
2. Engage your abs, keep your hips back and come into a squat position. You can do the duck walk in a deep squat or a shallow squat, depending on your flexibility and strength.
3. Keep your arms up for balance. Bringing your hands together in front of your chest can give you the feeling of stability, but holding your arms straight out or crossed in front of you is standard.
4. Look ahead and take a step forward. You may need to turn your feet out somewhat for balance. Step on your whole foot rather than just on the ball of your foot. Stay down in the squat position.
5. Continue taking forward steps until you're done with your forward repetitions.
6. Stay in the squat position and now step backwards for the same count.
7. Come back to a standing position to complete one set of the duck walk exercise. Complete two to three sets of the duck walk, or superset it with other cardio or another type of leg exercise.

Tips & Warnings

• Pay close attention to your back during this exercise. It should be straight rather than arched or rounded.
• Once you're comfortable with the duck walk, speed it up. See how fast you can move and still maintain form.