# Forward Backward Duck Walk (Version 2) - Canonical: https://fitwill.app/exercise/9466/forward-backward-duck-walk-version-2/ - Media ID: 9466 - Primary muscle: Quads - Body part: Legs - Equipment: Body Weight - Video: https://fitwill.app/videos/9466/forward-backward-duck-walk-version-2.mp4 ## Description The Forward Backward Duck Walk (Version 2) is a body weight conditioning drill where you sink into a deep squat and travel across the floor by stepping one foot forward at a time, then reverse the pattern to walk backward. You stay low the entire time, with your hands clasped in front of your chest for balance and your torso leaning slightly forward. The version shown keeps the feet staggered rather than side by side, so you alternate which leg leads as you move, which makes each leg work through its own range instead of sharing the load evenly. This movement is popular in wrestling, martial arts, and general athletic conditioning because it builds strength and endurance in a deep knee and hip flexion position that most training never touches. It also challenges ankle mobility in a loaded dorsiflexion position, which is why many coaches use it as both a warm-up and a work capacity drill. If you have ever felt wobbly in the bottom of a squat or struggled to stay balanced in a low stance, this is one of the simplest tools for fixing that. The main work is done by the quadriceps, which hold your body weight against gravity for the entire set without any lockout or rest between steps. Your glutes and inner thighs keep your hips level and your knees tracking outward, while the calves and muscles around the ankle stabilize every step. Because you hold a semi-static squat while moving, your core works continuously to keep your chest up and your torso from collapsing forward. Setup matters more than most people expect. Your stance width, knee position, and where you hold your hands all determine whether this feels like a strong controlled drill or a grinding strain on the knees. Keep your weight spread across the whole foot rather than dumping into the toes, and let your elbows press gently against the inside of your knees so your hips can settle between your feet. To execute it well, walk forward with small, deliberate steps, then immediately walk backward the same way until you return to your starting mark. Moving in both directions is the point of the exercise: going forward loads the lead leg through a deep step, while coming back forces the trailing leg to pull you along in that same low position. Keep the movement smooth rather than bouncy, and stand up only when the set is finished. Use this drill in warm-ups, leg day finishers, or circuit training when you have open floor space and no equipment. If your knees or ankles are irritated, shorten the distance or raise your hips slightly rather than forcing full depth, and stop if you feel pinching rather than muscular effort. ## Instructions 1. Find a clear stretch of floor at least 10 to 15 feet long and stand with your feet roughly shoulder-width apart, toes turned out slightly. 2. Clasp your hands together in front of your chest with elbows bent and tucked close to your ribs. 3. Squat down as deep as your mobility allows so your hips sit near or just above your heels, and let your knees track out over your toes while your elbows press lightly against the inner thighs. 4. Shift your weight onto the whole foot and brace your core to keep your chest lifted and your lower back neutral. 5. Step one foot forward a short distance, staying as low as possible, then bring the other foot forward to follow it. 6. Continue this alternating step pattern until you reach your target distance, keeping your hips at the same height the entire time. 7. Without standing up, reverse the pattern: step one foot backward, then the other, walking yourself back to the starting mark. 8. Exhale steadily as you move and inhale between steps; avoid holding your breath through the set. 9. Once you have walked back to where you started, push through the floor and stand all the way up to rest before the next round. ## Tips & Tricks - The most common breakdown is letting your hips creep upward as your legs fatigue, which turns the drill into a series of awkward lunges. Pick a hip height at the start and check it in a mirror to hold it constant. - If your heels lift off the floor, your ankle mobility may be the limiting factor. Widen your stance slightly and turn your toes out more so your heels can stay planted. - Do not let your knees cave inward on the backward walk, which is when most people lose knee alignment. Cue your knees out toward your pinky toes on every step. - Keep your steps short. Long strides from the deep squat put your weight too far forward and make the lead knee absorb the landing abruptly. - Rest your hands against your chest rather than letting them drift out; the clasped-arm position in front of your body acts as a counterbalance that helps you sit back into the squat. - Start with just a forward trip before adding the backward return. The reverse direction is harder on balance and is better added once the forward pattern feels stable. - Stay off your toes. If you feel the load shifting into the balls of your feet, pause, rock your weight back toward your heels, then continue. - This drill punishes rushing. A slow, quiet step pattern keeps tension in the quads, while bouncing or flopping between steps dumps that tension and irritates the knees. ## Frequently Asked Questions ### What muscles does the Forward Backward Duck Work most? The Forward Backward Duck Walk (Version 2) primarily targets the quadriceps, which hold your body weight in deep knee flexion for the whole set. The glutes, inner thighs, calves, and core work continuously to stabilize your hips, knees, and ankles as you step. ### Why does this version walk both forward and backward? Walking forward loads each lead leg through a deep controlled step, while walking backward forces the trailing leg to drive you along from the bottom position. Covering both directions balances the work between the front and back of each leg and doubles the balance challenge. ### Is the Forward Backward Duck Walk safe for beginners? Yes, if you build up gradually. Beginners can shorten the distance, limit the depth to a comfortable half-squat, and do only the forward portion before adding the backward return. Stop and stand up whenever your form starts to slip. ### My knees ache at the bottom of the Duck Walk. What should I change? First check that your knees are tracking outward over your toes rather than collapsing inward, and that your heels stay flat on the floor. If discomfort continues, reduce the depth slightly and shorten your sets, since holding deep flexion for too long is a common cause of knee irritation. ### How far should I walk during one set? A 10 to 15 foot trip forward and then back to the start is a practical starting distance. Aim for a set lasting 20 to 40 seconds at first, and progress by adding distance or rounds rather than speed. ### What can I substitute if I cannot get deep enough for the Forward Backward Duck Walk? Wall sits and slow body weight squats build the quad endurance this drill needs, while deep squat holds improve the hip and ankle mobility required to stay low. Once you can hold a deep squat for about a minute, the walking pattern becomes much more accessible. ### Why do my heels lift when I duck walk? Lifting heels usually point to limited ankle dorsiflexion or too narrow a stance. Turn your toes out a few more degrees, widen your feet, and consciously press your heels down; over time the loaded position also improves ankle mobility. ### Should my hands stay clasped in front of my chest the whole time? Yes. Keeping your hands clasped in front of your chest, as in the standard setup, gives you a counterbalance that helps you sit back into the squat and keeps your torso from falling forward. Reaching toward the floor usually signals that your hips have drifted too high. ### How often can I include this drill in training? Two to three times per week works well, either as a warm-up activation drill or as a finisher on lower body days. Because it uses only body weight, you can adjust volume easily, but allow normal muscle soreness to settle before pushing distance again.