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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15 steps each direction. Rest 45s.
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
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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.
Yes, the Monster Walk is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels. Excellent for athletes and runners. Start with lighter weights to master proper form before progressing.
For the Monster Walk, the recommended approach depends on your goals. 3 sets of 15 steps each direction. Rest 45s. For strength, use 8-10 steps each direction. For muscle growth, perform 12-15 steps each direction. For endurance, complete 20+ steps each direction.
Yes, the Monster Walk can be done at home with a resistance band. It requires minimal space and is a great option for home workouts targeting glutes.
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.