How to do the Duck Walks
Primary: Quads · also works Glutes, Hamstrings, Calves.
Duck Walks are a functional exercise that targets the quadriceps primarily, but also engages the glutes, hamstrings, and calves. This exercise involves maintaining a low squat position while walking forward or backward, simulating the waddle of a duck. It is an excellent addition to lower body workouts and can enhance leg strength, endurance, and stability. Duck Walks are especially useful for athletes as they mimic athletic stances and movements, providing practical strength that translates well into sports activities. The exercise requires no equipment and can be performed anywhere, making it a versatile choice for various workout settings.
Step by step
- 1
Start by standing with your feet shoulder-width apart.
- 2
Lower yourself into a squat position, ensuring your thighs are parallel to the ground and your back is straight.
- 3
Maintain the squat as you begin to walk forward or backward, taking small steps and keeping the squat throughout the movement.
Coaching cues
- Keep your chest upright and avoid leaning forward to maintain balance.
- Engage your core throughout the movement to stabilize your body.
- Take small, controlled steps to prevent losing your balance and ensure the correct muscle engagement.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Duck Walks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Duck Walks work?
Primary: Quads. Secondary: Quads, Glutes, Hamstrings, Calves
How many sets and reps of Duck Walks should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Duck Walks?
Same movement pattern, different equipment: Bodyweight Squat, Chair Squat, Wall Sit, Jump Squat, Pistol Squat, Straight Leg Adduction with Foot Flexion.
Is the Duck Walks good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.