Duck Walks
Primary type: Cardio equipment
Duck Walk implement enables the duck walk exercise which involves carrying a weight between the legs while walking, testing balance and lower body strength. It's named after the you waddle you make whilst performing the exercise! This exercise tests lower body strength, balance, and coordination, making it a popular choice in strength and conditioning programs.
How to use Duck Walks
- Place the Duck Walk weight between your feet.
- Most are plate-loaded to add the desired amount of weight.
- Squat down and grip the weight securely.
- Lift the weight by straightening your legs, keeping your back straight.
- Begin walking in small steps, maintaining a low, squat-like position.
- Keep your movements controlled and steady as you walk the set distance.
- Carefully lower the weight back to the ground at the end of the distance.
Benefits of using Duck Walks
- Strengthens the entire lower body, including quads, hamstrings, glutes, and calves.
- Improves balance and coordination.
- Enhances grip strength and overall endurance.
- Provides a functional workout mimicking real-world lifting and carrying movements.
Targeted Muscles
- Primarily targets the lower body muscles: quadriceps, hamstrings, glutes, and calves.
- Also engages the core and lower back for stability.
Common Exercises with Duck Walks
- Standard Duck Walk for distance or speed.
- Duck Walk with varying weights or distances for progression.
- Incorporating turns or obstacles to increase difficulty.
- Lifting the duck walk onto platforms or stairs
Skill Level
- uitable for various skill levels, but requires good squatting technique and balance.
- Beginners should start with lighter weights and shorter distances.
Safety Tips
- Ensure a proper grip and lifting technique to prevent back strain.
- Start with lower weights to get used to the movement.
- Focus on maintaining balance and avoid rushing the steps.
Alternative/Similar Equipment
- Farmer's walk for a similar carrying exercise.
- Goblet squats for lower body strength without the walking element.
- Sandbag carries for a different weight distribution and challenge.