Monster Walk

Monster Walk

The Monster Walk is a fantastic exercise that targets the muscles in your glutes, hips, and thighs. This exercise helps to strengthen your lower body and improve stability, making it a great addition to any workout routine. To perform the Monster Walk, you will need a resistance band or a loop band. Start by placing the band around your ankles or just above your knees, depending on your comfort level and the strength of the band. Stand with your feet shoulder-width apart and maintain a slight bend in your knees. Engage your core and take small steps to the side, maintaining tension on the band throughout the movement. As you step, focus on pushing your knees out against the resistance of the band, keeping your feet parallel. Take about 10-12 steps in one direction, then reverse the movement, taking steps in the opposite direction. Keep your upper body stable and avoid leaning or tilting. Concentrate on feeling the burn in your glutes and hips as you engage those muscles with each step. You can modify the difficulty of this exercise by adjusting the tension of the band or by using a thicker resistance band. Incorporating the Monster Walk into your routine can help to improve your hip and glute strength, which is important for overall lower body stability and athletic performance. Remember to start with a lighter resistance band as you practice the movement and gradually increase the difficulty as your strength progresses. It's always a good idea to consult with a fitness professional or a coach to ensure proper form and safety when adding new exercises to your workout routine. Challenge yourself, have fun, and get ready to unleash the inner monster in your lower body with the Monster Walk!


  • Start by standing with your feet shoulder-width apart and a resistance band looped around your legs, just above your ankles.
  • Bend your knees slightly and maintain a slight forward lean with your torso.
  • Take a step to the side with your right foot, followed by your left foot, maintaining tension on the band throughout the movement.
  • Continue taking sideways steps for a set distance or number of repetitions while keeping your feet pointed forward and your knees aligned with your toes.
  • After completing one side, repeat the same number of steps in the opposite direction.
  • Keep your core engaged and maintain proper posture throughout the exercise.
  • You can adjust the intensity of the exercise by using a heavier resistance band or by increasing the distance covered during each set.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and prevent excessive sway in the hips.
  • Focus on maintaining good posture by keeping your shoulders back and chest lifted.
  • Step with control and avoid rushing through the movement to maximize the benefits of the exercise.
  • Use a resistance band or loop around your ankles to increase the challenge and activate more muscles.
  • Keep a slight bend in your knees throughout the exercise to protect your joints.
  • Ensure that your feet are pointing forward and parallel to each other for proper alignment.
  • Perform the Monster Walk on a non-slip surface to prevent any accidental slips or falls.
  • Start with a lighter resistance band or loop and gradually progress to a higher resistance as you become stronger.
  • Focus on the mind-muscle connection by intentionally activating the glutes and engaging the hips during each step.
  • Combine the Monster Walk with other lower body exercises to create a comprehensive leg and glute workout.


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