Monster Walk with Resistance Band: How to Do It, Muscles Worked & Pro Tips

Monster Walk is a staple glute activation and strengthening drill that combines forward and backward diagonal steps under band tension. It improves hip stability, knee control, and lateral strength—perfect as a warm-up before squats/deadlifts or as a stand-alone glute finisher at home.

How to Do Monster Walk (Step-by-Step)

• Band placement: Above knees (easier) or around ankles (harder).
• Set your stance: Feet hip-width, knees slightly bent, hips back; chest up, core braced.
• Walk forward: Take small 45° diagonal steps (right-forward, left-forward), keeping constant tension—do not let the feet meet.
• Walk backward: Reverse the pattern with the same control and tension.
• Volume: 2–3 sets of 8–12 steps each direction (forward + backward) at a slow, controlled tempo.

Muscles Worked

• Gluteus Medius & Minimus: Primary hip abductors; key for pelvic stability.
• Gluteus Maximus: Assists hip extension and stabilization.
• TFL (Tensor Fasciae Latae): Supports abduction during stepping.
• Core: Stabilizes the trunk to maintain posture and protect the lower back.

Coaching Cues & Form Tips

• Knees track over toes—don’t cave in.
• Keep steps short but tense; prioritize constant band tension over distance.
• Maintain hip-width; don’t fully close the gap between feet.
• Ribcage down, neutral spine—avoid over-arching the lower back.

When to use: Lower-body warm-ups, glute activation circuits, prehab/rehab for knee valgus control, or as a glute finisher to boost hypertrophy and mind-muscle connection.