Monster walk

The Monster Walk is an excellent exercise that activates and strengthens the glutes (especially the gluteus medius), hips and thighs. The exercise is ideal for improving stability in the hips and knees, making it useful as a warm-up or as part of a strength training routine. The Monster Walk is performed with a resistance band to create extra challenge and maximize muscle activation.

Correct technique

Follow these steps to perform the Monster Walk correctly:

  1. Place a resistance band just above the knees or around the ankles, depending on the desired intensity.
  2. Stand with your feet shoulder-width apart and your knees slightly bent so that you assume a quarter squat position.
  3. Keep the core engaged and the back neutral throughout the exercise.
  4. Take a step to the side with one leg and follow with the other leg while keeping tension in the band.
  5. Continue walking sideways in one direction for the desired number of steps, then repeat in the opposite direction.

Watch this video for a visual demonstration of proper technique for the Monster Walk.

Common errors

Avoid these mistakes to get the most out of the exercise:

  • Lack of tension in the band: Keep the band taut throughout the movement to ensure proper muscle activation.
  • For large upright position: Stay in a quarter squat position to effectively target the glutes and hips.
  • Too small steps: Take moderate steps to ensure you challenge the muscles without losing form.

Modifications and Variations

Customize Monster Walk to your level or goal:

  • Beginners: Use a lighter resistance band or place the band higher up on the thighs for less resistance.
  • Advanced: Use a tighter band or perform the exercise with a deeper squat to increase the intensity.
  • Diagonal Monster Walk: Walk forward and sideways at the same time to hit the muscles from a different angle.

Reps and sets

Aim for 3 sets of 10-12 steps in each direction. Adjust the number of steps or the resistance of the band to adapt the exercise to your level.

Breathing

Breathe evenly and controlled throughout the exercise. Inhale during preparation and exhale as you step out to keep the core stable.

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