How To Strengthen The Ankles With The Duck Walk

The duck walk, also called a heel walk, is an ankle exercise that works the tibialis anterior muscles on the front of your lower leg. These muscles run over the top of your shinbone and are vital to balance and ankle control while running. When these muscles begin to fatigue, you can develop sharp pain across the shinbone. This is also called having shin splints. The duck walk helps increase the endurance capabilities of your tibialis anterior muscles and may prevent you from experiencing shin splints when you run.

Step 1

Stand with your feet shoulder-width apart.

Step 2

Lift your toes 2 inches off the ground with your body weight being supported by your heels.

Step 3

Step forward with your right foot and land on your right heel.

Step 4

Pick up your left heel and move it forward. Land with your left heel.

Step 5

Continue alternating steps while only letting your heels touch the ground. Keep your toes as high off the ground as possible as you walk.

Tips and Warnings

Ideally, you should be able to duck walk continuously for at least 10 minutes. Start with performing a duck walk one minute at a time followed by 30-second breaks. As your shin muscles get stronger, you will be able to go longer without needing a break.
This exercise should not be confused with squat walking, which is also commonly referred to as the duck walk. Squat walking can be difficult on the knee joints and should be avoided.