{"id":376830,"date":"2025-11-13T21:41:13","date_gmt":"2025-11-13T21:41:13","guid":{"rendered":"https:\/\/www.europesays.com\/us\/376830\/"},"modified":"2025-11-13T21:41:13","modified_gmt":"2025-11-13T21:41:13","slug":"the-duck-walk-is-the-lower-body-strength-move-everyone-should-be-doing-heres-how-to-nail-it","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/376830\/","title":{"rendered":"The \u2018duck walk\u2019 is the lower-body strength move everyone should be doing \u2013 here’s how to nail it"},"content":{"rendered":"

While you might assume that you need to enter a gym<\/a> to work on things like strength and balance<\/a>, that couldn\u2019t be further from the truth. Often, all it takes is really honing in on and perfecting one specific movement that targets multiple muscles \u2013 in other words, making sure that you\u2019re getting more bang for your buck. <\/p>\n

One such movement offering exactly that is the so-called \u2018duck walk\u2019. It\u2019s an absolute quacker of an exercise, if you will (sorry).<\/p>\n

Related StoryWhich muscles are used to perform the duck walk?<\/strong><\/p>\n

\u2018The duck walk is such a good exercise as it works on your entire lower body as well as your core<\/a>,\u2019 says Sabrina Pace-Humphreys<\/a>, a personal trainer, running coach and author of Start Where You Are: The Beginner\u2019s 5k Running Guide for Women<\/a>. \u2018Muscles targeted include the quads, glutes<\/a>, hamstrings<\/a>, hip flexors, calves \u2013 and, because you\u2019re staying low, your core works overtime to keep you stable.\u2019<\/p>\n

What to Read Next<\/p>\n

While it\u2019s a great exercise for anybody looking to improve strength, stability and coordination, Pace-Humphreys adds that it\u2019s also particularly useful for running. \u2018I actually use variations of this exercise in my own strength sessions for trail running<\/a>, especially when I\u2019m building my strength for long upwards flat sections \u2013 in other words, hills,\u2019 she says. <\/p>\n

Related StoryWhat are the benefits of doing the duck walk?<\/strong><\/p>\n

As we\u2019ve established, it\u2019s a really useful movement for runners to master, but it\u2019s also an ideal movement for anybody wanting to build \u2018strength and mobility in the hips<\/a> and glutes\u2019, which, while crucial for powering uphill, are also key areas to work on for overall longevity<\/a>.<\/p>\n

If you\u2019re overwhelmed by the idea of strength training<\/a>, you\u2019re certainly not alone \u2013 and it is movements like the duck walk, says Pace-Humphreys, that show strength training doesn\u2019t need to be complicated. <\/p>\n

How to do the duck walk correctly <\/strong><\/p>\n

Below, Pace-Humphreys talks us through how to perform the duck walk correctly:<\/p>\n