Duck Walks is a class leg exercise within the body weight exercise community but little known in main stream. It is a killer for your legs. If you are really extreme, try to set a goal of doing duck walks all the way around a track. You can take breaks, but the 400 yards of duck walks will be an absolute killer for your legs.
If you are looking for another challenge for your lower body, check out the Bodyweight Squats Muscular Endurance 5-Minute Challenge. It’s definitely a killer.
How to do Duck Walks Exercise:
In order to properly perform Duck Walks, stand with your feet shoulder width apart. Squat down until your buttocks touches your lower legs. Begin to walk while keeping your buttocks as low as you possibly can. Your arms can be folded in front of you or on your sides. If you are on a track or side walk you can walk a longer distance in this position. If you are inside, feel free to turn around like the example in the video.
Muscle group worked:
Glutes (buttocks) and thighs
Target Repetitions for Muscle Growth: 30-60 secs
Why Duck Walks Exercise works:
Duck Walks Exercise places a tremendous amount to pressure on your thigh muscles and glutes. For example, with the normal squat, you are going through a full range of motion with the muscle so parts of the muscle aren’t always firing as much when you are at different points. With Duck Walks, since you are staying low, the pressure stays consistent on the same muscle fibers which causes them to fatigue very quickly.
When performing Duck Walks, it is easy to let your butt come up in the air. Try to resist this. Keeping it as low as you can will give you a better workout.
Duck Walks can and has been known to cause knee problems. If you have knee issues, do not do this exercise. Even if you have strong knees, it is recommended to use this exercise only sparingly. However, feel free to try it because it does totally blast your legs and your butt. The first time you try it, you may not be able to walk the next day.
Disclaimer: Talk to your primary care physician before beginning any exercise regimen.