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.
