How to do the Monster Walk
- 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.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | abductors |
| Equipment | resistance bands |
| Difficulty | beginner |
| Type | compound |
No resistance bands? Train the same muscles with these
Ordered by how likely you are to own the 1 option.
Harder than the Monster Walk
Superset the Monster Walk with
Opposing adductors work — alternate sets without extra rest.
Common questions
What muscles does the Monster Walk work?
The Monster Walk primarily works the abductors. Hip Circles (prone), Standing Hip Circles, and Windmills train the same muscle, across 4 equipment types.
What equipment do you need for the Monster Walk?
Resistance Bands. Without resistance bands, Thigh Abductor train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.
Is the Monster Walk suitable for beginners?
Yes, the Monster Walk is rated beginner. Windmills are the progressions from here.
Where should the Monster Walk go in a workout?
Early — the Monster Walk is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Band Hip Adductions and Thigh Adductor later.
Similar exercises
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