Muscles worked
The monster walk trains the side of your hips on both legs the whole time. On the leg that steps out, your gluteus medius and minimus move the foot sideways against the band, and on the leg that stays put the same muscles hold the hip steady while the band pulls. Because you walk in a slight squat, your quads and gluteus maximus also work statically through the whole set. Above the knees the band is easiest, and the lower it sits, the harder it gets.
Common mistakes
- You straighten up after a few steps. The slight squat tends to disappear once things get tough. Decide on the depth before you start and keep your head at the same height all the way.
- Your upper body sways from side to side. If you rock to get the foot out, your trunk does the work instead of your hips. Keep your shoulders still over your hips and take a shorter step if you need to.
- Your feet drag along the floor. When your steps slide across the floor, the movement gets short and sloppy. Lift your foot slightly, place it deliberately and let the other foot follow under control.
Variations and alternatives
- Standing band abduction trains those muscles on the spot, one leg at a time, when you are short of floor space.
- Cable hip abduction suits the gym when you want to load it more heavily and track the weight over time.
- The clamshell is a calmer option lying on your side, a good way to find the right muscles before you walk.
Sets and reps
The monster walk is counted in steps or distance. Two to three rounds of 10 to 15 steps forwards and the same backwards suit most people, or 5 to 10 metres each way. Many people use it as a warm-up ahead of squats, lunges and hip thrusts, or as a finisher after a leg session. The guide to sets and reps says more about structuring your session.
You can make it harder in four ways: move the band further down, switch to a stronger band, sink a little deeper or walk further. Pick one at a time and keep the rest as they were. That is progressive overload, even with a band.