Monster Walk

Strengthen your glutes and hips with the Monster Walk. This resistance band exercise improves hip stability and lateral movement, perfect for athletes and

IntermediateHips Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Description

Monster walk is a resistance band exercise that strengthens your glutes, hips, and thighs. It involves stepping sideways while keeping a resistance band stretched around your legs.

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How to do Monster Walk

01
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.
02
Setup
Engage your core and slightly hinge at your hips, maintaining a flat back. Ensure there is constant tension on the band.
03
Take a controlled step diagonally forward and to the side with one foot, actively pushing against the band's resistance.
04
Bring your trailing foot to meet the lead foot, ensuring the band never loses tension and your hips remain stable.
05
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.

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Questions

What muscles does Monster Walk work?

Monster Walk primarily targets Gluteus Medius, Tensor Fasciae Latae. Secondary muscles include Soleus.

Is Monster Walk good for beginners?

Monster Walk is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Monster Walk?

You need Body weight to perform Monster Walk. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Monster Walk?

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.

What are common mistakes when doing Monster Walk?

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.