Primary
Quadriceps
Secondary
Glutes, Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The duck walk keeps you in a deep squat position while walking forward, creating continuous quad tension that produces a brutal burn unlike any other exercise. This old-school conditioning drill builds quad endurance, hip mobility, and mental toughness simultaneously. The sustained low position also improves your ability to stay tight in the bottom of squats.
When to use it
Use for quad endurance or as a finisher.
Who it's for
Athletes and those wanting quad challenges.
Stay as low as possible—the moment you rise up, the difficulty drops dramatically. Take small, controlled steps and keep your thighs parallel to the ground throughout. This should burn; if it feels easy, you are not low enough.
Browse all quadriceps exercises
Also targets: Glutes, hip flexors
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Get into a deep squat position.
Stay low throughout the movement.
Walk forward while maintaining the squat.
Alternate legs, stepping forward.
Keep your thighs parallel to the ground.
Walk for the prescribed distance.
Stay as low as possible.
Take small, controlled steps.
Great for quad endurance.
Program duck walks as a conditioning finisher, during warm-ups to open hips and activate quads, or as a challenge exercise. Use them to build the ability to stay tight in deep squat positions. They pair well with any training session as a brutal quad-burning finish.
Rising too high for optimal results.
Squatting patterns like the Duck Walk coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Taking steps too large.
Squatting patterns like the Duck Walk coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Losing balance due to lack of stability or focus.
Squatting patterns like the Duck Walk coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Athletes and those wanting quad challenges.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 20-30 steps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Duck Walk could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Duck Walk
The Duck Walk primarily targets the Quadriceps, making it an effective exercise for quadriceps development. Secondary muscles worked during the Duck Walk include Glutes, Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Duck Walk as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Duck Walk. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Duck Walk is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Duck Walk include: Wall Sit, Squat Hold. These exercises target similar muscle groups as the Duck Walk and can be used as substitutes based on your equipment availability, gym setup, or training preferences.