Monster Walk
A walking exercise with a mini band around the legs, stepping forward and outward on diagonals in a half-squat. It trains the glutes and hip abductors.
Primary muscles
- Gluteus Medius
- Glutes (Gluteus Maximus)
Secondary muscles
- Hip Abductors
- Quadriceps
- Sets
- 2–3
- Reps
- 10–15 steps each way
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Place a mini band just above your knees or around your ankles. Stand with feet hip-width apart in a quarter squat.
Step forward and slightly out to the side with one foot.
Step forward and out with the other foot, keeping the band taut.
Continue walking forward for the set distance.
Walk backward the same way to return.
Breathing: Breathe steadily throughout.
Coaching tips
Wide, deliberate steps
Stay in a quarter squat
Knees push out
Common mistakes
Standing too tall
Knees caving inward
Steps too small to load the band
Safety notes
Use a clear walking path and a band that stays in place.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.