Monster Walk
Strengthen hips & glutes with Monster Walk! Feel the burn as you step wide with resistance. Effective lower body exercise.
The Monster Walk mainly works the glutes & hips and hip adductors (inner thighs), with help from the quads and hamstrings. You'll need: resistance bands.
Required Equipment
Monster Walk Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Quads (quadriceps femoris); Hamstrings
Monster Walk Variations and Alternatives
How to do the Monster Walk
Place a looped resistance band just above your knees, and stand with your feet hip-width apart. Ensure the band is tight enough to provide resistance but not so tight that it restricts blood flow.
Adopt a half-squat position by bending your knees and pushing your hips back slightly. Keep your chest up and your core engaged.
Take a wide, diagonal step forward and to the right with your right foot, then follow with your left foot, stepping out wide to maintain tension in the band.
Continue walking forward in this monster-like wide-legged squatting fashion, making sure to stay low and keep the band taut throughout the movement.
After covering a certain distance or doing a number of steps, you can reverse the motion and walk backward to the starting position, or switch leading with the left foot and walk forward again.
Perform the exercise for a given number of steps or for a set distance, and complete multiple sets as part of your lower body or full body workout routine.
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Monster Walk FAQs
What muscles does the Monster Walk work?
The Monster Walk mainly works the glutes & hips and hip adductors (inner thighs), with help from the quads and hamstrings. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Monster Walk?
Resistance bands.
What workout day should the Monster Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Monster Walk variations and alternatives?
Similar exercises include the Band Lateral Walk, Loop-Band Side-Step, Loop-Band Lateral & Squat Walk and Resistance-Band Duck Walk.
Training calculators
Work out the numbers behind your training before your next session.