Monster Walk
Also known as: monster walks, banded monster walk, resistance band monster walk, monster walk with band, mini band monster walk, diagonal band walk
- Primary muscleGlutes
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Locomotion
- Secondary muscles
- Hamstrings, Quads
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Staying in a quarter squat while stepping sideways keeps the band taut around your ankles from the first step to the last, and that constant tension is the entire exercise. Count steps rather than reps: ten to fifteen in each direction, without ever letting the feet come fully together.
How to do the Monster Walk
- Place a resistance band around your ankles.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Take a step to the side with your right foot, maintaining tension on the resistance band.
- Follow with your left foot, stepping to the side to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Swing the arms and keep an upright posture rather than leaning forward into the incline.
Muscles worked
Primary
Glutes · Legs
Incline walking and monster walks load the glutes with every step, especially the outer part of the hip.
Secondary
Common mistakes
- Holding the treadmill rails — leaning on the rails on an incline walk takes most of the work out of it; swing the arms and set the incline lower if needed.
- Slouching on the elliptical — keep the chest up and the shoulders back rather than leaning on the handles.
- Big, fast monster walk steps — keep the band tight, the knees bent and the steps short, since the whole point is constant tension.
- Strolling instead of walking — steady walking is easy, but that is the point; keep the pace brisk enough that you could talk but not sing.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Walking goes at the start of a session as a warm-up, at the end as a cool-down, or as its own easy conditioning on rest days. Monster walks pair well with hip abductions in a lower body warm-up.
Variations and alternatives
Frequently asked questions
What muscles does the Monster Walk work?
The Monster Walk primarily works the glutes. It also involves the hamstrings and quads, which assist the movement and stabilise the joints.
Is the Monster Walk good for beginners?
Yes. The Monster Walk is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
How many sets and reps should I do?
It depends on your goal. For the Monster Walk, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.