The "duck walk" is an ancient technique used in kung fu training. Martial arts aside, it's a nasty way to finish off your leg workouts. Just grab a dumbbell or safety-squat bar, set a timer for two minutes, and go!
Duck lunges are often performed with your knees coming out as you step forward. This gives more of a waddle-look to your lunge. But with this "in line" variation, we can emphasize full range of motion and give your quads a deep loaded stretch.
Take a short lunging step. Stay down and imagine you're LeBron James attempting to lunge in a house of Hobbits. Don't stand up fully until you absolutely have to, or you're turning around to come back.
Notice how the back knee is traveling over the toe and getting close to the floor. You could just let your back leg follow its natural path, but emphasizing the back knee over the toe and towards the floor has a purpose. More on that in just a second.
Try setting a timer for two minutes and see how many you can do. Over a few weeks, attempt to increase the amount you can complete in two minutes. When you hit two minutes without stopping, add a little weight. One or two sets will be more than enough.
For a more advanced variation, a safety-squat bar is a good way to add load:
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