Beginner
Lateral Duck Under
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Lateral Duck Under is a calisthenics exercise that specifically targets the quads. Moreover, to a lesser degree, it also targets the glutes, hip flexors, and hamstrings.
Exercise Instructions
-
Step 1
Stand next to a barbell placed just above waist level. -
Step 2
Step to the side, pushing your hips back and lowering your torso towards the floor to dive under the bar. Stand on the other side of the bar and prepare to repeat the back and forth motions.
Muscle Groups
Lateral Duck Under targets Glutes, Hamstrings, Hips, Lower Body, Quads as seen below.
Exercise Tips
- Focus on keeping your chest straight and your back straight.
- Always keep your weight on your heels.
- Avoid rounding your back while moving.
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