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Glutes

Monster Walk

The Monster Walk is a strength exercise with a resistance band for your glutes. Share of the load in the Zulta muscle model: gluteus medius 55%, gluteus maximus 21% and quads (vastus lateralis) 8%.

Also known as: band monster walk

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)
Monster Walk demonstration

How to do it

  1. Place a mini band around your ankles and stand with feet shoulder-width apart.
  2. Bend your knees and push your hips back into a quarter squat with your chest up.
  3. Step forward and out at a diagonal with one foot, keeping the band tight.
  4. Step forward and out with the other foot, staying in the same low position.
  5. Walk forward for the planned number of steps, then walk backward with the same diagonal steps.

Tips

  • Keep the feet at least shoulder-width apart on every step.
  • Move slowly and place each foot with control.

Common mistakes

  • Letting the feet come close together so the band goes slack.
  • Knees caving in as you step.
  • Standing up out of the quarter squat.

Muscles worked by the Monster Walk

  • Gluteus medius Primary55%
  • Gluteus maximus Secondary21%
  • Quads (vastus lateralis) Minor8%
  • Obliques Stabilizer6%
  • Hip flexors Stabilizer4%
  • Calves (soleus) Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Stepping sideways in a half squat against a band. Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.

Monster Walk alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Monster Walk work?

Mainly the gluteus medius. The gluteus maximus assist.

Is the Monster Walk good for beginners?

Yes. The Monster Walk is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Monster Walk?

For example the Banded Lateral Walk, Banded Squat Walk and Lateral Band Walk. They train mostly the same muscles.

How do you make the Monster Walk harder?

Add weight or reps, or move on to the Sumo Walk and Lying Hip Abduction.

Sources

  • Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
  • Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)

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