The duck walk is a workout that requires you to have a proper physical form in order to effectively perform it and to gain the most out of it.
This is because it engages most of your core faculties such as the abdominal muscles and it also requires a lot of stability and balance.
It is an all-purpose bodyweight workout that will get you covered in training for athletic performance or if you are generally in pursuing a better physical form.
The duck walk will help you gain strength in your abdominal muscles, it will help improve your shape and tone of your lower body and also help to improve your balance and stability.
HOW TO DO DUCK WALK PROPERLY
- Start off by standing straight up. Spread your feet a bit wider than your hip distance and then position your toes to be curved away from your body.
- Maintain an upright posture, that is – your shoulders are drawn back, your chest popped out, and your chin up.
- Engage your core by squeezing your scapula towards your spine. Now push back your hips and your butt and then bend your knees to lower your body to an angle of around 90 degrees.
- Now at this point, before you start to take strides forward, see that your toes are aligned with your knees and that both are not curved inwards.
- Be creative with your arms to make sure that you have proper balance. For example, you can let them hang freely in a butterfly position, you can also let them rest on your knees.
- If you need to make it more challenging, interlock your hands behind your head. Start taking slow but brisk steps forward. Don’t swing your butt up and down as you walk, rather maintain your squat angle as steady as possible as you walk.
- Make sure that you sustain your weight on your heels as you walk. Walk as far as your physical form permits and if you are still up to it, reverse the move that is, duck walk backward.
WHAT MUSCLES DOES DUCK WALK WORK?
If you learn to do the duck walk and you get better at it, you can be sure to see a tremendous improvement in your lower body strength and also in the general body balance and stability. This exercise works these muscles mainly:
Strong glute muscles also called the butt muscles, have a bigger role to play than just to fill up your pair of jeans. They work together with the gluteus minimus, gluteus maximus, and the gluteus medius to extend to your hips and draw the thighs outwards to rotate the legs, thereby also giving stability to the pelvis.
These are biggest muscles in the lower body located in the front part of your thighs and they all extend to the knee.
The quads are split into four individual muscles namely; rectus femoris, vastus medialis, vastus lateralis, and the vastus intermedius.
The calves are generally for planter flexion and they are made up of two main muscles, that is the gastrocnemius and the soleus. They are located just between the back of your knee and your heels.
DUCK WALK VARIATIONS
You can make slight variations to the standard duck walk, and still gain better results. For instance, you can alter the positioning of your arms from having them hang freely in a butterfly position.
You can also have them cross over your chest, interlock your palms behind your head, or even hold your ears as you do the duck walk.
If you need to make it even more challenging, do the duck walk up the slope. You can incorporate additional weight like sandbags, dumbbells, kettlebells to create much tension for maximum gain.
For starters, don’t be in a haste, start with your body weight before you get to the more challenging duck walk variations.
BENEFITS OF DOING THE DUCK WALK
The squat angle and posture that you take while doing the duck walk force you to balance your weight as much as possible thereby improving your stamina and balance in the process.
Another advantage of the duck walk is that because it places so much demand on your core faculties, it increases your heart rate. Thereby, it increases the oxygen supply in your lungs, hence getting you more energized.
Stiff muscles can cause some real trouble. On top of it, if you do high-impact exercises, then it’s going to make things worse for you.
To tackle the problem, there is nothing better than doing a duck walk. The lower body is the area where you feel the maximum muscle tension. This move is all about bringing movement back to the lower region. So, make sure the duck walk is a part of your fitness routine.
STRENGTHENING THE HIP FLEXORS
Hip flexors connect your legs to your glute muscles which play a major role in everyday activities including walking, lifting up cartons etc.
If you go through the steps carefully, you will see that you are holding the squat position, and then moving ahead, using your lower leg. This motion makes your thighs work very hard.
Without a doubt, a duck walk helps to tone your calves and strengthens your ankles. That means no more cramps, varicose veins, or sprains.
MISTAKES TO AVOID WHEN DOING DUCK WALK
- Don’t bend your back as you do the duck walk. Instead, pop your chest out to place your weight is centrally on your heels.
- Engage your core as much as possible and don’t be too rigid so as to avoid spinal injuries.
- Keep your chin up and relax your neck so that your spine stays in line.
- Avoid oscillating your glutes up and down to keep your back straight.