How to do the Monster Walk
Monster Walk is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using body weight (with resistance band), it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Monster Walk demonstration · © GymiaFit
Monster Walk at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Body Weight (with Resistance Band)
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Monster Walk step by step
- 1Place a resistance band around your ankles.
- 2Stand with your feet shoulder-width apart and slightly bend your knees.
- 3Take a step to the side with your right foot, maintaining tension on the resistance band.
- 4Follow with your left foot, stepping to the side to return to the starting position.
- 5Repeat for the desired number of repetitions, then switch sides.
Monster Walk — questions
What muscles does the Monster Walk work?
The Monster Walk primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Monster Walk?
You need body weight (with resistance band). If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Monster Walk suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Monster Walk?
Arms Apart Circular Toe Touch (male), Assisted Lying Glutes Stretch, Assisted Lying Gluteus And Piriformis Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Monster Walk demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.