Primary
Glutes
Secondary
Hip abductors, Quadriceps
Equipment
Resistance Band
Difficulty
Beginner
Type
Squat
See how Monster Walk could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The monster walk steps diagonally forward and outward against band resistance, targeting both hip extension and abduction simultaneously for complete glute activation. The walking pattern activates gluteus maximus and medius together, making it a superior warm-up to stationary exercises. This is a go-to activation drill for athletes.
When to use it
Use as a dynamic warm-up before lower body training.
Who it's for
All levels. Excellent for athletes and runners.
Use slow, controlled reps and a comfortable range. Stop if you feel pain; do not use this page to self-treat an injury.
Also targets: hip abductors, Quadriceps
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Place a resistance band around your thighs or ankles.
Get into a quarter squat position.
Take a diagonal step forward and out with one foot.
Follow with the other foot in the same pattern.
Maintain the squat position throughout.
Walk forward then backward.
Stay low in your squat position.
Keep constant tension on the band.
Take deliberate, controlled steps.
Program monster walks as dynamic warm-up before lower body training or athletic activities. Use them for 10-15 steps each direction. They pair well with lateral walks for comprehensive glute activation.
Standing up between steps.
Squatting patterns like the Monster Walk coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (gluteus medius) carries the intended load.
Letting the band go slack.
Squatting patterns like the Monster Walk coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (gluteus medius) carries the intended load.
Taking steps that are too small.
Squatting patterns like the Monster Walk coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (gluteus medius) carries the intended load.
All levels. Excellent for athletes and runners.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 15 steps each direction. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Monster Walk could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Monster Walk
The Monster Walk primarily targets the Glutes (gluteus medius), Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Monster Walk include Hip abductors, Quadriceps, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Monster Walk as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Monster Walk. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Monster Walk is a resistance band. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Monster Walk include: Banded Lateral Walk, Banded Squat Walk. These exercises target similar muscle groups as the Monster Walk and can be used as substitutes based on your equipment availability, gym setup, or training preferences.