The Duck Walk Dynamic Stretch is a tennis warm up preparing various muscles of the lower extremities for explosive movements.

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The duck walk dynamic stretch also opens up the groin area and by increasing muscle tissue temperature the duck walk reduces the risk for injury and increases flexibility.

The goal is to get in the lowest squat position possible but that also puts more stress on the quadriceps and patella tendons.

Therefore, it is advisable that you start in a squat position of 90 degrees knee flexion and gradually move into a deeper squat position while duck walking forward.

Duck Walk Dynamic Stretch Progression

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If you are a beginner, as shown in the video, then you can keep the hands in front of your body while distributing your body weight through the heels because that makes it easier to maintain dynamic stability during the duck walk.

For advanced athletes simply take the hands behind the head or reach with your arms over the head while performing the duck walk.

This way the dynamic stability requirements are elevated, making this tennis warm up more challenging.

Duck Walk Dynamic Stretch Description Summary

Duck Walk

Duck Walk

  1. Feet shoulder width apart
  2. Drop into the lowest squat attainable
  3. Look up towards the sky
  4. Back remains straight
  5. Weight remains on the heels
  6. Place hands behind your head so that elbows point sideways (shoulder is at 90˚)
  7. Walk forward using small steps

Targeted Musculature

  • Glutes
  • Quadriceps
  • Hip Adductors
  • Dorsi Flexors

Anterior Hip Muscles 2

Gluteus maximus 3D

More Dynamic Stretches

Of course we have more great dynamic stretches that you can do before you start playing tennis to get yourself prepared and ready for action.

Simply chose 6-8 dynamic stretches for your dynamic stretch routine that warm up the major muscle groups of the legs and hips and you are ready to go!

Here are a few suggestions:

Other Static Stretches For You

Apart from the duck walk dynamic stretch we have some other static stretches for you that target the muscles acting on the knee and hip.

You can use these stretches during the cool down once you are finished with your match or training session.

Simply click on them to learn more or watch the videos:

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:

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