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The duck walk, also called the squat creep, is a strength-training exercise that targets the muscles in the buttocks and thighs. It is an intense variation of the squat exercise and requires good balance, agility and ankle flexibility. Consult your doctor before attempting a new exercise and especially, in this case, if you suffer from a knee or ankle injury.
The duck walk exercise puts stress on the joint capsules surrounding your ankles, which helps increase ankle strength. It also helps build up the connective tissues that surround your ankle joints. In addition, the duck walk can help reduce back pain and increase hip mobility, exercise stamina and flexibility. It can also help heal scar tissue within your calf muscles and make everyday movements -- like bending and squatting -- easier to perform.
How To Duck Walk
For best results, always practice proper form when doing the duck walk. Stand on a stable surface with your feet spaced shoulder-width apart and your arms at your sides. Bend your knees and lower your body into a squat as if you are about to sit down on a chair. Stop descending when your knees form 90-degree angles. From the squat position, take a step forward with your right foot, leaning forward slightly to help maintain your balance. Step forward with your left foot and continue alternating feet for a total of 12 steps on each leg. The work should come from your buttocks and legs. To be sure, squeeze the muscles in your legs and buttocks as you walk.
Only squat as far as you can. Reduce the angle of your knees to lessen the intensity of the exercise. To boost intensity, squat as low as possible, strap a resistance band around your ankles or wear a weighted vest while you do the duck walk exercise. You can also hold a kettlebell or a pair of dumbbells at chest level. To work your upper body as well as your lower body, lift the weight above your head as you do the duck walk.
Keep your back straight as you do the duck walk. Don't arch or slouch, which can strain your back muscles and spine and lead to discomfort. If you find it difficult to remain balanced while duck walking, clasp your hands together in front of your chest. For best results, press the ball of your foot into the floor each time you step. Do not use your arms to propel yourself forward as this reduces the intensity of the exercise.