MOOVES: Body conditioning and activation exercises.
The Duck Walk:
This functional movement imitates a duck’s walking motion. It focuses on hip mobility, leg strength, and core stability. By practicing Duck Walk, you are not only improving strength and endurance, but also enhancing coordination and balance.
This exercise is especially beneficial for those looking to increase agility and flexibility, both of which are essential for handling daily challenges. Integrating Duck Walk into your routine will help you build a solid foundation of functional strength, which is key to overcoming obstacles and reaching your goals.
Experience Different Movements: Try various types of exercises and physical activities to discover which ones best suit your needs and preferences.
Be Curious and Open-Minded: Be willing to learn new techniques and training methods, and explore how each exercise impacts your body and overall well-being.
Body Awareness
Pay attention to the sensations, movements, and postures of your body during exercise. Be fully present in the moment.
Reflection & Understanding
Reflect on how you feel before, during, and after exercise. Understand how movement affects your body, mind, and emotions.
Mind-Body Connection
Establish a strong connection between your mind and body, ensuring they work in harmony for effective and safe training.
REMEMBER that you can use the following example as a joint activation to prepare your body for practice.
Explore Movement in Your Own Way
There is no single or exclusive way to explore movement—in the following video, We show you some options.
How would you do it?
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Every step counts; Every effort brings you closer to your dreams. Duck Walk: Step-by-Step Execution
Starting Position: Stand with feet shoulder-width apart. Bend your knees and lower into a squat position, keeping your back straight.
Hand Placement: Extend your arms forward for balance. Keep your hands together or apart—whichever feels more comfortable.
Movement: From the squat position, start walking forward in small steps. Keep your feet flat on the ground and make sure your knees stay aligned.
Maintain Posture: Throughout the movement, ensure proper form—straight back, eyes forward, and activated core.
Distance: Walk forward for about 5-10 meters (or whatever feels comfortable). Then, walk backward using the same motion to return.
Repetitions: Forget the count—focus on how the movement feels in your body.
Do you feel any excess tension in certain areas?
Key Benefits of Duck Walk:
✔️ Improves Agility: The coordinated movements enhance agility, helping you react quickly in work or personal settings. ✔️ Increases Overall Strength: This exercise primarily targets the quadriceps, hamstrings, and glutes, boosting lower-body strength. ✔️ Enhances Mobility: The deep hip and knee flexion improves joint mobility, crucial for maintaining a healthy range of motion in physical activities.
Safety Tips for Duck Walk:
✔️ Proper Warm-up: Start with dynamic stretches to prepare muscles and joints. ✔️ Soft Surface: Practice on a flat, soft surface like a mat or grass to reduce impact on joints. ✔️ Correct Technique: Focus on maintaining good posture throughout—avoid knees collapsing inward. ✔️ Gradual Progression: If you’re a beginner, start with shorter distances and gradually increase as you get comfortable. ✔️ Listen to Your Body: Pay attention to any discomfort or unusual pain—stop and adjust your technique if needed.
This move improves:
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