Forward-Backward Duck Walk

Forward-Backward Duck Walk

1. Equipment: No equipment needed. Just ensure you have enough space to move forward and backward.

2. Starting Position:

   • Stand with your feet shoulder-width apart.

   • Bend your knees slightly and lower your hips as if starting a squat, keeping your chest up and back straight.

   • Your arms can be held in front of you for balance or placed on your hips.

3. Movement:

   • Forward Movement:

   • Keep your knees bent and your hips low.

   • Step forward with your right foot, followed by your left foot, maintaining the squat position.

   • Move forward in this low stance, taking small, controlled steps.

• Backward Movement:

• Once you reach your desired distance, reverse the movement.

• Step backward with your right foot, then your left foot, staying low.

• Keep your core engaged throughout the movement to maintain balance.

4. Tips:

   • Maintain a steady pace; don’t rush the movements.

   • Keep your knees in line with your toes to prevent strain.

   • Aim to stay as low as possible without compromising form.

5. Repetitions:

   • Perform the forward and backward walk for about 10-15 steps in each direction, then rest. Repeat for 2-3 sets.