Monster Walk
Monster Walk is a resistance exercise - strength exercise involving Gluteus medius, Gluteus minimus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus medius, Gluteus minimus
- Secondary muscles
- Gluteus maximus, Quadriceps, Tensor fasciae latae
- Exercise type
- Resistance exercise - strength
Exercise technique
- Two loops
Place one band around your ankles and another above your knees.
- Starting width
Set your feet wide enough to keep both bands taut.
- Soft knees
Bend your hips and knees slightly.
- Forward step
Take a small diagonal step forward with one foot.
- Follow
Bring the other foot forward without losing your stance width.
- Walk back
Return to the start using the same short steps.
- Torso height
Keep your hips at a similar height throughout the walk.
Key technique points
- Do not bring your feet together far enough to slacken the bands.
- Do not let your knees collapse inward against the band.
- Do not overreach with forward steps.
- Do not cross your feet when walking backward.
- Do not progress by swaying sideways from the waist.
- Straighten either loop if it rolls up.
Common mistakes
Slackening one band
This interrupts resistance at one of the two levels.
Knees collapsing inward
This loses the outward hip position.
Stepping too high
This changes band tension and balance abruptly.
Dragging the foot
This can cause a trip during the backward walk.
Swaying the torso
This uses momentum instead of hip strength.
Standing upright
This changes the intended low stance during the repetition.
Frequently asked questions
Monster Walk: why is “Slackening one band” a mistake?
This interrupts resistance at one of the two levels.
Monster Walk: why is “Knees collapsing inward” a mistake?
This loses the outward hip position.
Monster Walk: why is “Stepping too high” a mistake?
This changes band tension and balance abruptly.
Monster Walk: why is “Dragging the foot” a mistake?
This can cause a trip during the backward walk.
Monster Walk: why is “Swaying the torso” a mistake?
This uses momentum instead of hip strength.
Monster Walk: why is “Standing upright” a mistake?
This changes the intended low stance during the repetition.
What should I focus on when doing Monster Walk?
Do not bring your feet together far enough to slacken the bands. Do not let your knees collapse inward against the band. Do not overreach with forward steps. Do not cross your feet when walking backward. Do not progress by swaying sideways from the waist. Straighten either loop if it rolls up.
Related exercises
- Banded Lateral Walk
- Standing Cable Hip Abduction
- Side-lying Clamshell
- Front Barbell Squat To A Bench
- Front Squat (Clean Grip)
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.