Exercise Of the Week: Groucho Walk

Photo source: women's health magazine

Are you tired of doing 3 sets of 15 reps of squat? Are you getting bored with the same old routine week after week? Are you trying to build sexy toned legs with devastating power to boot? Do you want to have a have bootynthat looked like it could crack walnuts in a single contraction?  If your answer is yes to these questions, try a squat variation that can break the monotony of your accumulation/volume phase. The Grouch walk (also known as duck walk) takes your squat training to a whole other level!
Grouch walk is a great glutes exercise that also works the thighs. Mimicking the walk of the famous Marx brother, this exercise can help prevent running injuries if performed properly. This dynamic squat move builds lower body strength and agility.

Groucho walk is done by squatting and walking slowly. Though this move is not popular, it is  quite effective just like lunges and squats. Doing this exercise puts much weight on the hips, hamstrings, quadriceps, and gluteal muscles for support, specifically strengthening the muscles of the butts, hips, and thighs; firming them up by increasing the muscle mass. 

Benefits Of Groucho Walk Exercise

If you think Groucho walk is all about a strenuous drill, then you are wrong! It’s not really so. Groucho walk has been largely acknowledged by people and this tough exercise also has many benefits attached to it. Here are some the exercise benefits:

1. Promotes Ankle Strength:

Groucho walk strengthens your ankle muscles. It specifically places pressure on the ankle joints, builds up the connective tissues around it and making them stronger.

2. Increases Stamina:

This exercise has been proven to increase stamina and immunity. By reducing the health problems and healing scar tissues in calf muscles, Grouch walk keeps you active and going for the whole day. Bending and moving will seem so easy again!

3. Increases Flexibility Of Your Body:

This is a move that lays emphasis on enhancing the flexibility of the muscles. It boosts the movement of hips and reduces back pain. You learn to strike the perfect balance and develop agility with this workout.

4. Beneficial During Pregnancy:

For pregnant women, it is an excellent exercise. By strengthening/making the thigh muscles stronger, makes pregnacy period an easier journey, and interestingly helps reduce pain and strain during delivery.

How To Perform Groucho Walk

Targets: Butts and thighs

• Squat down into a wide squat, with your feet far apart and your knees pointing outwards. Your butt should be level with your knees, your thighs parallel to the floor and your feet pointing our at 45 degree angels.

• While maintaining the squat, and without standing up,walk few steps forward, then backward and move arms in opposition to legs, elbows bent or place your hands behind your head, flaring your elbows and squeezing your shoulder blades back and down.  

• Ensure you squeeze glutes and and core tight as you take steps forward and back in a gliding motion.

• Keep repeating for the allotted time.  

Click here to watch video demonstration.

Howsoever funny it may look, Groucho walk exercise is certainly beneficial for you. Whether you are aiming to reduce fat or increase muscle mass, with consistency it definitely give you what it has promised. To believe it, include this exercise into workout routine and notice the change.