Exercise Library
Monster Walk
The monster walk is a banded preparation exercise for the glutes/hips.
Execution
Place a mini-band around both legs just below the knees. Alternatively, a longer band can be wrapped around the knees and the slack taken up by holding an X shape with the hands. Bend the knees and hinge at the hips to get into an athletic stance—maintain this low position for the duration. Step one foot forward by first bringing it in to the other foot, and then back out as you step forward. Repeat with the other foot. After the desired number of steps, reverse the pattern to walk backward.
Purpose
The monster walk is an exercise for the lateral hips, particularly the gluteus medius, to help improve hip stability. It’s a useful addition to warm-up/preparation for training.
Programming
3 sets of 10 forward and 10 backward steps is usually adequate with reasonable band resistance, but the monster walk can be done for much higher reps up to 50.
Variations
The monster walk is sometimes also performed without moving the foot in and out and just stepping forward and backward while keeping the legs out against the band tension. It can also be done with an intermediate step to the midline rather than a continuous motion in and out with each step.
Execution
Place a mini-band around both legs just below the knees. Alternatively, a longer band can be wrapped around the knees and the slack taken up by holding an X shape with the hands. Bend the knees and hinge at the hips to get into an athletic stance—maintain this low position for the duration. Step one foot forward by first bringing it in to the other foot, and then back out as you step forward. Repeat with the other foot. After the desired number of steps, reverse the pattern to walk backward.
Purpose
The monster walk is an exercise for the lateral hips, particularly the gluteus medius, to help improve hip stability. It’s a useful addition to warm-up/preparation for training.
Programming
3 sets of 10 forward and 10 backward steps is usually adequate with reasonable band resistance, but the monster walk can be done for much higher reps up to 50.
Variations
The monster walk is sometimes also performed without moving the foot in and out and just stepping forward and backward while keeping the legs out against the band tension. It can also be done with an intermediate step to the midline rather than a continuous motion in and out with each step.
