Monster Walk

Description

How to Do Monster Walk

1. 1
   Setup

   Place a resistance band around your ankles or just above your knees. Stand with your feet hip-width apart, knees slightly bent, and chest up.

2. 2
   Setup

   Engage your core and slightly hinge at your hips, maintaining a flat back. Ensure there is constant tension on the band.

3. 3

   Take a controlled step diagonally forward and to the side with one foot, actively pushing against the band's resistance.

4. 4

   Bring your trailing foot to meet the lead foot, ensuring the band never loses tension and your hips remain stable.

5. 5

   Continue alternating diagonal steps, moving forward and to the side, maintaining your low, athletic stance throughout the movement.

Tips

• Maintain constant tension on the band throughout the entire exercise by never letting your feet come too close together, which keeps your glutes engaged.
• Focus on leading with your knee and actively pushing it out against the band's resistance, rather than just swinging your foot to initiate the step.
• Keep your chest up and core engaged to prevent your torso from swaying or compensating, ensuring stability and proper glute activation.
• Vary band placement between your ankles and just above your knees to target different areas of the glutes and adjust the exercise's difficulty.

Common Mistakes

• ×Losing tension on the band between steps reduces glute activation; fix this by keeping your feet wide enough that the band is always taut.
• ×Rounding your back or leaning excessively to one side puts strain on your spine; fix this by engaging your core and maintaining a slight hip hinge with a neutral spine.
• ×Letting your knees cave inward decreases glute activation and can strain your knees; fix this by actively pushing your knees out, aligning them over your mid-foot.