Exercise
Monster Walk
Also known as: banded monster walk, lateral band walk, glute activation walk
Monster Walk is a compound exercise for the abductors. Main target: abductors. Also works: gluteus medius, gluteus minimus and gluteus maximus. Equipment: bands.
Muscles worked
How to do it
- Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
- To begin, take short steps forward alternating your left and right foot.
- After several steps, do just the opposite and walk backward to where you started.
Similar exercises
Band Hip Abductions
Bands
Abductors
Band Seated Hip Abduction
Bands
Abductors
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Hip Extension with Bands
Bands
Gluteus maximus
Band Stiff-Leg Deadlift
Bands
Semitendinosus & semimembranosus
Hip Lift with Band
Bands
Gluteus maximus
Alternatives with other equipment
Side Bridge Hip Abduction
Bodyweight
Abductors
Iliotibial Tract-SMR
Foam roll
Abductors
IT Band and Glute Stretch
Other
Abductors
Thigh Abductor
Machine
AbductorsGluteus medius
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
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