The technique of the duck walk is highlighted as a beneficial exercise, particularly for targeting the quadriceps. As one engages in this exercise, it is crucial to maintain a proper form, including keeping the head at a consistent level while walking. The focus is on the position of the feet and knees, emphasizing the importance of care to avoid putting too much strain on the knees and tendons.
Two variations of the duck walk are described. The first emphasizes a compact stance where the knees are bent, and the individual walks forward or sideways while maintaining the head's height. In contrast, the second variation allows for more freedom of movement with the legs opened wider, enabling a bouncier motion and allowing the head to move up and down. Both methods are effective in targeting leg muscles while providing different challenges and benefits.
Incorporating the duck walk into warm-up routines is also suggested, especially before engaging in jumping exercises, as it works the quadriceps and helps prepare the body for more vigorous activities. Experimenting with both styles of the duck walk can enhance muscle engagement and stability while minimizing injury risk.
Key Points:
- The duck walk is an effective exercise for strengthening the quadriceps and should be performed with proper form to avoid knee strain.
- There are two key variations of the duck walk: one that maintains a stable head position with closed legs, and another that allows for more freedom with wider leg positioning.
- Incorporating the duck walk into warm-up routines can help prepare the muscles for more intensive physical activities.
Crouch down with your feet between your arms, closer than shoulder width. Now staying in a low-gait position with your hips lower than your knees, walk forwards for 15 paces. Repeat 15 steps backwards.
You cannot stop or stand up. You cannot sit down.
You must travel forwards and backwards without any stopping in between.
Repeat once.
distance.
repetitions.
range.
6a good qm it's not really qm actually9.719it's it's just your feet but a good sort12.12of crawling technique is the duck walk15.92um and this can be done in a couple of17.8different ways it's good for the quads21.119so you're going to really feel it on the22.32quads um the knees and the tendons in25.96the knees are going to feel the strain28.64so you you need to be very careful about30.8that now when you move the idea is is to35.719keep your head at a consistent level so39.96let's do it towards you first so from42.28here I'm going to come down I'm going to44.52bend my knees I'm on the balls of the46.239feet and I'm not right down I'm going to49come up a little bit and I'm going to51.399tensor the ABS and now I'm going to walk54.399forward keeping my head at the same58.239level okay so this is one way of doing61.399the duck walk let's do it to the64.28side again keeping my head at the same67.56height I'm trying69.6to walk forwards and I'm going to feel72.32the The Strain on the quads the other74.72method is opening the legs so this is a77.479little bit more79.88um just free and your heads are can bob84.6up and down so from here now I'm doing88.6this motion where I've opened my legs up93.119I'm bouncing up and down um and my head95.96is going up and down so from side to98.24side let's do this from here101.64there so this is another duck walk104.119position and then there's the stable one107.079which is like this give both a go you're110.759going to find that's really going to112work the quads um it's good for a warm115.799up as well especially when you're doing117.24jumping and stuff
1 00:00:06,000 --> 00:00:12,000 a good qm it's not really qm actually 2 00:00:09,000 --> 00:00:15,000 it's it's just your feet but a good sort 3 00:00:12,000 --> 00:00:17,000 of crawling technique is the duck walk 4 00:00:15,000 --> 00:00:20,000 um and this can be done in a couple of 5 00:00:17,000 --> 00:00:21,000 different ways it's good for the quads 6 00:00:21,000 --> 00:00:25,000 so you're going to really feel it on the 7 00:00:22,000 --> 00:00:28,000 quads um the knees and the tendons in 8 00:00:25,000 --> 00:00:29,000 the knees are going to feel the strain 9 00:00:28,000 --> 00:00:35,000 so you you need to be very careful about 10 00:00:30,000 --> 00:00:39,000 that now when you move the idea is is to 11 00:00:35,000 --> 00:00:41,000 keep your head at a consistent level so 12 00:00:39,000 --> 00:00:43,000 let's do it towards you first so from 13 00:00:42,000 --> 00:00:45,000 here I'm going to come down I'm going to 14 00:00:44,000 --> 00:00:48,000 bend my knees I'm on the balls of the 15 00:00:46,000 --> 00:00:51,000 feet and I'm not right down I'm going to 16 00:00:49,000 --> 00:00:54,000 come up a little bit and I'm going to 17 00:00:51,000 --> 00:00:57,000 tensor the ABS and now I'm going to walk 18 00:00:54,000 --> 00:01:01,000 forward keeping my head at the same 19 00:00:58,000 --> 00:01:04,000 level okay so this is one way of doing 20 00:00:61,000 --> 00:01:07,000 the duck walk let's do it to the 21 00:00:64,000 --> 00:01:09,000 side again keeping my head at the same 22 00:00:67,000 --> 00:01:11,000 height I'm trying 23 00:00:69,000 --> 00:01:14,000 to walk forwards and I'm going to feel 24 00:00:72,000 --> 00:01:17,000 the The Strain on the quads the other 25 00:00:74,000 --> 00:01:19,000 method is opening the legs so this is a 26 00:00:77,000 --> 00:01:24,000 little bit more 27 00:00:79,000 --> 00:01:27,000 um just free and your heads are can bob 28 00:00:84,000 --> 00:01:32,000 up and down so from here now I'm doing 29 00:00:88,000 --> 00:01:35,000 this motion where I've opened my legs up 30 00:00:93,000 --> 00:01:38,000 I'm bouncing up and down um and my head 31 00:00:95,000 --> 00:01:40,000 is going up and down so from side to 32 00:00:98,000 --> 00:01:43,000 side let's do this from here 33 00:00:101,000 --> 00:01:46,000 there so this is another duck walk 34 00:00:104,000 --> 00:01:50,000 position and then there's the stable one 35 00:00:107,000 --> 00:01:51,000 which is like this give both a go you're 36 00:00:110,000 --> 00:01:55,000 going to find that's really going to 37 00:00:112,000 --> 00:01:57,000 work the quads um it's good for a warm 38 00:00:115,000 --> 00:01:60,000 up as well especially when you're doing 39 00:00:117,000 --> 00:01:60,000 jumping and stuff
