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Upper Legs Exercise · Body Weight

Monster Walk exercise animation

Monster Walk

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

The monster walk trains the glutes, specifically the abductors, through lateral steps against band tension or just bodyweight resistance, targeting a movement direction that squats and lunges barely touch. Staying low and keeping tension on the band the entire time is what separates a real set from just shuffling sideways.

How to Do the Monster Walk

  1. Place a resistance band around your ankles.
  2. Stand with your feet shoulder-width apart and slightly bend your knees.
  3. Take a step to the side with your right foot, maintaining tension on the resistance band.
  4. Follow with your left foot, stepping to the side to return to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Monster Walk primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Monster Walk work?
The Monster Walk primarily targets the glutes, with the hamstrings and quadriceps assisting.
What equipment do I need for the Monster Walk?
The Monster Walk is done with no equipment — just body weight.
What's a good alternative to the Monster Walk?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.