This is the most underrated exercise for core, quad and hip strength

A smiling woman stands in a gym holding a yellow weight plate. Behind her we see a metal pull-up bar draped with TRX straps.

If you’re looking for an exercise that targets the back, core, shoulders, hips and quads in one hit, allow me to introduce you to the overhead duck walk.

This mobility drill is a fantastic but challenging move, ideal for warm-ups or as a standalone exercise.

“If you can master it, you will reap the rewards,” says physical therapist W. Zach Smith from HIDEF Physical Therapy.

“The benefits of doing this movement include increased back strength, core strength, shoulder strength and quad strength.

"While there’s no specific research on the overhead duck walk, studies have shown the benefits of weight carrying exercises, such as farmer walks and suitcase carries, and how they can improve spinal stability and the body’s ability to tolerate load and strain.”

I also love this move because it’s great for building knee strength, thanks to the knee-over-toes aspect.

Here's how to do it at home.

How to do the overhead duck walk

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• Place a weight in front of you then move into a deep squat, keeping your feet wide, toes pointing outward and pushing your knees out for maximum depth.
• Bring the weight up above your head.
• Walk forward, allowing your heel to strike the ground first.
• Try doing 5-10 steps, then taking a break and repeating the move three times. Always adjust to your own fitness levels.

Tips on how to master the move

Smith says you need to make sure you have the mobility to sit comfortably in a deep squat if you want to do this exercise.

“The best way to do that if you are unsure is to hold onto a countertop and squat down deep, so you can maintain balance."

Once you have a deep squat nailed, you can determine whether or not you have the upper body strength and mobility to carry a weight by doing overhead presses.

Put all that together, and you're ready to try the move. Try it without weight first, to build confidence.

“Start with a really light weight” advises Smith. “A lot of people will not have the shoulder or back mobility to get into this position safely without exposing the rotator cuff [a group of muscles and tendons around your shoulder joint] to potential injury.”

To make sure you avoid this risk, follow the beginner steps outlined above and chat with a personal trainer or physio if you're still unsure.