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Duck Walk

AdvancedStrengthTier T3

Stand tall, then lower into a deep squat with your hips low and chest upright. Walk forward staying as low as possible without rising. Keep the chest upright to the end.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall on the track ready to lower into the deep squat.
  • Lower into a full deep squat before the first step.
  1. She stands tall on the track, feet under her hips, arms loose at her sides, ready to lower.

    Step 1 of 5

    Stand tall with the feet under the hips, ready to lower into the deep squat.

  2. She has lowered into a deep squat, hips down low near her heels, chest upright, ready to step forward.

    Step 2 of 5

    Lower into a deep squat, hips dropped low, chest upright, ready to walk.

  3. She is stepping forward in the deep squat, hips held low, chest upright, the low steps carrying her ahead.

    Step 3 of 5

    Walk forward staying as low as possible, taking steps without rising.

  4. She continues the low forward walk along the track, the squat depth unbroken, chest upright through the steps.

    Step 4 of 5

    Continue the low forward walk without rising, the chest upright to the end.

  5. She stands tall on the track, feet under her hips, arms loose at her sides, ready to lower.

    Step 5 of 5

    Stand tall with the feet under the hips, ready to lower into the deep squat.

Safety Information

Lower into a deep squat before walking. Stay as low as possible, keep the chest upright and try not to rise while walking forward. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.