DO THIS TO INCREASE YOUR LEG STRENGTH!! | MANIX | Martial Arts and Calisthenics | AMIT VERMA | 2019

What is Duck walk?
It is a strength training exercise that targets the muscles of buttocks and thighs. Though they are not common, they are quite effective just like lunges and squats. With a focus on thighs and glutes, this exercise firms them up by increasing the muscle mass. So what are you waiting for? Get ready and walk like a duck!

How To Do Duck Walk Exercise?
To start off with duck walk exercise, you can follow these simple steps:
1. Stand firmly in position with your feet placed at a hip distance. Also keep your back straight and abs totally tightened up. Avoid slouching because it is necessary to avoid any injury in these areas.
2. Now transfer your entire weight onto your feet and lower your body as if you are about to sit. Stop when your knees form a 90 degree angle. This will prevent them from any probable strain.
3. Stretch out your arms on the outside. However, if you find it difficult to maintain balance in this position, you can clasp your hands tightly in the front. It will help you to do duck walks easily without losing your balance. This is the squat position.
4. Now comes the hard part of this entire drill. You are required to move forward by keeping this position firm. Take a few steps forward and then return to your starting point. During this exercise, prefer to lean ahead to strike the right balance and concentrate your weight on the feet.
5. Take at least 12 steps forward with each leg and keep on squeezing your leg and gluteal muscles while walking.
6. Gradually increase the walking distance and the amount of time for this exercise. Also, between every set, take a break of 1 minute to hold your breath.

Benefits Of Duck Walk Exercise:
• Promotes Ankle Strength
• Increases Stamina
• Increases Flexibility Of Your Body
• Beneficial During Pregnancy

If you are a beginner, you can take a more elevated position from the ground. You can squat lower when your flexibility level increases and you get accustomed to it.
This exercise may cause some knee problems. Hence, you should never do this if you suffer from any knee related issues.
To enhance its complexity, you can also try duck walk exercise with a resistance band on your ankles or wear a heavy vest.
Always try to do this exercise on a flat surface, either outside or inside your home.

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