Lateral Duck Under
Muscle Groups: Quads, Glutes
Lateral Duck Under focuses on Quads, Glutes, with Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Lateral Duck Under with proper form and technique.
- 1
Stand with your feet in a wide stance, toes pointed slightly outward, and bring your hands up in front of your chest.
- 2
Shift your weight to one side, bending that knee and lowering your hips into a squat while keeping your other leg extended straight to the side.
- 3
Push off the squatting leg to return to the starting wide stance.
- 4
Immediately shift your weight to the opposite side, bending that knee and lowering your hips into a squat while extending the first leg straight.
- 5
Continue alternating sides, moving smoothly from one side squat to the other.
Secondary Muscles
While Lateral Duck Under primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Lateral Duck Under, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Lateral Duck Under, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
