← EXERCISE LIBRARYCalisthenics
Duck Walk
Travel forward in a full deep squat, building end-range hip, knee and ankle tolerance. Three lengths of eight metres with the heels down before you add distance or a load in the hands.
- 01Squat as deep as you can with the feet flat and the toes turned slightly out.
- 02Keep the chest as upright as your hip range allows and the arms forward for balance.
- 03Step one foot forward a short distance without rising out of the squat.
- 04Shift the weight over it and bring the other foot through.
- 05Travel the set distance, then stand and walk back to reset.
- 01Stay down, no bobbing up between steps.
- 02Heels flat, short steps.
- 03Chest tall, eyes forward.
- 01Rising out of the squat between steps, which removes the end-range exposure that is the whole reason for the drill.
- 02Heels lifting, which pushes the load into the front of the knee instead of spreading it through the hip.
- 03Doing too much volume with cranky knees, since this is a high-flexion position that needs building into gradually.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.