Monster Walks With Resistance

by Robert J. Tremper
July 16, 2020
2 min read

Maybe the mention of a monster walk conjures up the image of a Frankenstein-esque shuffling zombie you've seen in those old, black-and-white classic films. The monster walk isn't just a fun name - it's also an incredible workout for your hip abductors and glute muscles. It's an absolute monster of an workout that will yield some big results.

This monster walk exercise works your hip and glute muscles effectively to build strength and prevent injury in your lower body joints. Learn how to perform them properly below.

What's a monster walk?

Banded monster walks involve placing a resistance band around your ankles, squatting, and walking forward using diagonal leg movements.

Although the exercise can be performed with or without a resistance band, a banded walk creates more tension throughout the movement which leads to more muscle activation and bigger gains.

The monster walk works your:

Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Hip Flexors
Inner Thighs
Outer Thighs

What do monster walks do?

Monster walks are a killer exercise to build up a strong and toned butt and lower body.

Strengthening these muscles helps to improve poor glute activation and weakness. Weak glute activation is a common issue as most people end up with much stronger quadriceps than glutes/hamstrings. This imbalance can lead to extra strain and chance of injury for your knees, hips, and back.

Monster Walks with Band

Before you start this exercise you will want to grab 1 or 2 medium resistance bands. You can use them to perform a variety of exercises with resistance bands, making them a great and inexpensive investment for your home gym.

Start by trying the exercise with no bands at all. After you've perfected form add one band to your thighs. Once you feel comfortable with that movement, add a second band around your ankles.

Step into the loop and place one resistance band around your thighs. Place another around both ankles.
Sit back into a squat position. Activate your core to protect your lower back. Keep good posture, stick your bum out and keep your knees behind your toes throughout the exercise.
Your knees should be at about a 45° angle and maintain that throughout the movement. Squat a little lower as you build strength if you need an extra challenge.
Step your right foot out and forward. Ensure you don't let your knees turn in and keep constant pressure on the resistance band.
Step your left foot out and forward. You will be back in the starting position.
Walk slowly and with purpose. Focus on engaging the glutes throughout the walk.
As you begin to gain strength, take longer steps. You will want to eventually have your heel land completely in front of the opposite toe.
Repeat for 20 steps, or as your space allows.
Reverse the movement and walk backwards. Maintain a squat throughout the exercise.

Start by doing 30 second sets and repeat 3 times through.
As you build up strength and endurance, move the sets up to 1 minute each, and repeat up to 6 times.