Similar to sled, duck walk challenges the entire lower body. It’s a powerful tool for lower body mobilization because it requires no equipment, and works the body from the ground up. This means it challenges the toes, ankles, knees, and hips all at the same time
Starting on turf or a mat surface can be more gentle than starting on hard floor. Using your hands is a form of assistance, and the more upright your body is, the harder the exercise is
Static holds in toe extension and toe flexion, shown last in this video, are a great way anyone can get started on this progression. The goal is to be able to comfortably hold each stretch for 90-120 seconds. You may even feel your feet loosen up mid set
As for duck walk, I program for just a few minutes before most sessions
Leave any questions below!
