- Place a resistance band around your thighs, just above your knees.
- Stand with your feet shoulder-width apart, ensuring there is tension in the band.
- Lower into a squat position, keeping your chest upright, back straight, and knees aligned over your toes.
- Maintain the squat position as you take small, controlled steps forward.
- Keep tension on the band throughout the movement, avoiding inward knee collapse.
- Once you’ve taken the desired number of steps forward, reverse the motion by walking backward in the same controlled manner.
- Engage your core and glutes throughout, ensuring proper form and stability.
Band Duck Walk
Category:
Equipment Needed
Resistance Band
Muscle Groups
Glutes
Hamstrings
Quadriceps (Quads)
Instructional Tips:
Benefits
Strengthens the glutes and legs, improving lower-body stability.
Enhances hip mobility and balance.
Provides an excellent warm-up or activation exercise before heavy lifts or athletic performance.
Exercise Type
Functional Training
Strength Training
Exercise Focus
Targets the glutes and lower-body muscles
Emphasizes control and stability
A great exercise for improving hip mobility, leg strength, and overall lower-body function
