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Strongman Loaded Duck Walk

IntermediateStrengthTier T3

Aim: to build leg endurance and trunk strength. Good for: Leg endurance in a low squat; Loaded carry variation; Gym conditioning.

Targets: Knee
QuadsGlutesCore

When to use

This is for experienced gym users who want a hard leg and core exercise. Use it in the main part of a session after a warm-up. The goal is to build leg endurance and trunk strength.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • 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

  1. A man in a deep squat, both arms wrapped around a heavy bag-shaped implement hugged tight at his chest.

    Step 1 of 5

    Squat down and hug the heavy bag tight against your chest with both arms.

  2. A man rising only to a quarter-squat with the implement still hugged at his chest, knees staying well bent.

    Step 2 of 5

    Rise only to a quarter squat. Keep your knees well bent.

  3. A man mid-step at low-squat depth, one small step landing, the implement still hugged tight at his chest.

    Step 3 of 5

    Walk forward in small steps. Stay in the low squat and keep the bag hugged to your chest.

  4. A man back in the deep squat lowering the implement to the floor at the end of the course, both arms still around it.

    Step 4 of 5

    Squat back down at the end of the lane. Lower the bag to the floor under control.

  5. A man in a deep squat, both arms wrapped around a heavy bag-shaped implement hugged tight at his chest.

    Step 5 of 5

    Squat down and hug the bag tight against your chest, ready to repeat.

Form Cues

  • Keep your chest up
  • Keep your knees in line with your toes
  • Take small, steady steps
  • Keep the bag close

Common Mistakes to Avoid

  • Rising up between steps
  • Letting the knees fall inward
  • Rounding the back
  • Using a bag that is too heavy

Safety Information

For experienced gym users with coaching or a spotter nearby. Clear a flat lane and space to set the bag down. A lighter substitute is a goblet hold with a kettlebell or light sandbag.

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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.