Duck walk with band

Exercise overview

Primary muscle group: Legs

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 13

Description: Place a resistance band around your ankles and stand with your feet shoulder-width apart. Squat down until your thighs are parallel to the ground, maintaining a straight back. Keeping your feet shoulder-width apart, begin taking small steps forward. Lead with your heels and ensure there is tension on the resistance band. Take 10-15 steps forward while maintaining your squat position. After reaching the designated number of steps, reverse direction and take 10-15 steps backward, still keeping tension on the band. Once completed, stand up slowly and remove the resistance band. Repeat as needed for your workout plan.

Exercise ID: 00479

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Band Placement: Ensure the resistance band is securely placed just above your knees. This placement helps you engage your glutes more effectively while maintaining proper form.
Engage Your Core: Keep your core tight throughout the exercise to enhance stability and prevent any lower back strain.
Controlled Movement: Perform the duck walk with controlled, deliberate steps to maximize the engagement of your leg and glute muscles. Avoid rushing through the movement.
Maintain Low Squat Position: Stay in a low squat throughout the movement. The lower you squat, the more intense the workout for your legs and glutes.
Feet Parallel: Keep your feet parallel to each other to maintain proper alignment and maximize the effectiveness of the exercise.
Activate Glutes: Focus on squeezing your glutes as you step to ensure they are fully engaged. This enhances muscle activation and works the target areas more effectively.
Shorter Steps for More Tension: Take shorter, smaller steps to increase the tension on the band, which adds more resistance and challenges your muscles further.
Check Your Form Regularly: Periodically review your form to ensure you're maintaining proper body mechanics. Incorrect form can lead to injuries and reduce the exercise's effectiveness.
Breathing: Breathe evenly and consistently throughout the exercise. Exhale as you step forward and inhale as you bring your feet together.
Warm-Up: Always warm up properly before performing this exercise to prep your muscles and joints, reducing the risk of injury.

Exercise overview

Exercise tips and tricks

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